Atomic Crossfit’s Meet at the Bar WOD.
First warm up with 3 rounds of
- 5 x Pause Front Squats (3 second pause at the bottom)
Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.
- 3 – 2 – 2 – 1 – 1 – 1
Then AMRAP in 5 minutes of
- 5 x Deadlift @ 110lbs
- 3 x Hang Power Clean
- 1 x Shoulder to Overhead
Rest 3 minutes then AMRAP in 5 minutes of
- 10 x Deadlift @ 95lbs
- 6 x Hang Power Clean
- 2 x S2OH
Results: For the front squats got up to 200lbs (115/145/165/185/195/200). For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.