Finally, The Weather!!!

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MONDAY

Core Conditioning : 9:15am-10:00am

TBD, come in and get fit!

 

CrossFit

Strength : Front Squat
Find a 1 rep max in 20 minutes

 

WOD: For Time
20 Front Squat 155/105
40 Lateral Burpees

– The work can be broken up any way desired and at any time. For scaling questions, this front squat weight should not be done unbroken unless you are RXing or RX+. Make it challenging!

S: 95/65
L1: 13595

Rx+ : 225/160

 

The Program

1. Front Squat

2. WOD

3. 4 Rounds for Quality
30 second OH stability hold, 80% BW or so
3 Turkish Getups (each side)

4. CORE
50 Box Squat 75/55
50 GHD Hip Extension 75/55 on back

– This video shows good technique used when doing a max lift. Make the 50 AFAP. Still using quality technique but moving quickly.

httpv://youtu.be/0PIeIVKHAEU