Dusk ’til Dawn

Barnes Corner CrossFit – CrossFit

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Front Squat (per level)

Workout of the Day

Dusk ’til Dawn (AMRAP – Rounds and Reps)

8 minute AMRAP

3 Front Squat 185/135(205/155)

9 Burpee over Bar
At 8 minutes, with these movement choices, we’re looking at Vp(e) or Heavy Aerobic Power. But there will definitely be some strong lactic elements depending on just how heavy the weight is for you. Now, considering the weight of the squats (heavy) your burpees should NOT be fast but steady and consistent. Going into those squats completely out of breath can cause you to fail and any extra power cleans will add up. That being said, take a few deep breaths to recover after the burpees before starting the squats. 8 minutes may not seem like a long time, but considering the rep scheme rounds will go by quick. Don’t let this workout get ahead of you before you hit the 4 minute mark, remember it is always better to speed up than to tank towards the end.

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