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17
Mar

078-20

NorthJax Crossfit – CrossFit

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Caesar’s Palace (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

Metcon (Time)

Individual Version

30 Back Squats (155/105)

30 Bench Press (135/95)

30 Deadlifts (185/135)

20 Back Squats (185/135)

20 Bench Press (155/105)

20 Deadlifts (225/155)

10 Back Squats (225/155)

10 Bench Press (185/135)

10 Deadliftss (275/185)
When choosing the right weights, consider the following recommendations:

1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh

2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh

3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh