Strength:
-FRONT SQUATS-
5-5-3-3-1-max reps
Every 3 mins
*Your first 5 sets are building/warm up reps for your max reps. Max reps should be performed at 70% or a moderate to heavy weight.
WOD:
-12 min AMRAP
9 Front Squats (Light)
6 Tall Box Jumps
30 Double Unders
*Goal is 4-6 rounds
Back Squat In a 12:00 Window 5-7 Sets [Climbing]: 1 Back Squat Every 2 Minutes x 24 Minutes 1) 12 Right arm snatches/American KB Swing...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
FS: 185 x 15
WOD: 6 + 10
Front squat: 8 @ 80#
AMRAP: 5 + 25 (30# kb instead of front squat)
Front squat: 12 @ 115#
AMRAP 4 + 4
Front squat 165# 8 reps
AMRAP 75# 5 rounds