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
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BB Snatches 5 BB snatches aim for 75% 2min x 5 sets Sets 1-2 Build to 75% and maintain Metcon 18 Minute AMRAP 12 BB Hang Snatch (95/65...
Strength 3 working sets Every 4:00 x 3 12 BB Step Ups 95/65 1 50ft DB Bearcrawl 50/35lb DB Partner Workout: -You can break up the 100’s...
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