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WOD 011215: Front Squat PRs For Days!


CROSSFIT Strength Front Squat 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD For Time: 3-6-9-12-9-6-3 Push Jerk (115/80#) 60-50-40-30-20-10-5 Double Unders *In between Each Round 20 Air Squats.   BARBELL A. (2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ >70% B. Murder Complex – 6 sets increase wt slowly, start w/

CROSSFIT

Strength

Front Squat

5@50%

5@60%

3@75%

3@85%

1@95%

1@100%+

WOD

For Time:

3-6-9-12-9-6-3

Push Jerk (115/80#)

60-50-40-30-20-10-5

Double Unders

*In between Each Round 20 Air Squats.

 

BARBELL

A. (2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ >70%
B. Murder Complex – 6 sets increase wt slowly, start w/ 60%
(1) cl pull + LOW hang cl (bar is lowered to 1-3 inches from ground)
+ (2) Front Sqt + (2) Jerk Dip/Drive + (1)Jerk + (1) BTN Jerk

 

BOOTCAMP

WOD 1

8 Min AMRAP

Even min: Lateral Box Overs*

Odd Min: Mountain Climbers (1,2,3…)

Score is total reps

WOD 2

8 Min EMOM

Buy In each min w 3 Burpee Wallballs

Rest of Minute ME Ring Rows

Score is Ring Rows

-2 Min Rest-

8 Min EMOM

Buy In each min w 5 Star Jumps

Rest of Minute ME Leg Raises + Pike

Score is Leg Raises + Pike

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