Friday, April 27, 2018

26
Apr

Friday, April 27, 2018

CROSSFIT

Skill

Squat Mobiliry

Strength

Week 4 of 9 Front Squats:

Part A:
15-min running clock – find a HEAVY Pause FS (5 sec in bottom/12 in FR Postion)

Part B:
15-min Running clock – Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above

-For the 3×3, 1 full set of the 3 is 0:51-seconds
-elbows up, tight core, and leading with their elbows when driving up with their hips coming through (Forward)

**Challenger**

Back Squat
5 x 5

WOD

3 Rounds for Time (10 Minute Cap)

15 Pull-Ups
10 Overhead Squats
5 Over The Bar Burpees

L1: Chest to Bar, 115/80, BFB
L2: Pullups, 95/65, BFB
L3: Jumping C2B Pullups, 65/45, Lateral Burpees
L4: Ring Rows, Goblet Squats, Burpees

 

 

 

 

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