No Barbell this Saturday June 5th!! CrossFit class as normal.
Front Squats:
6 sets of 3 reps @ 67-77.5%
1st rep 5 sec down and 5 sec pause at the bottom
2nd & 3rd rep regular tempo
3rds For Time:
200m Run (250m Row)
14 Thrusters (95/65)
14 Box Jumps (24/20)
Find a 1 Rep Max Back Squat! 1x5 @ 45-55% 1x4 @60 -70% 1x3 @75-80% 1x2 @ 85% 1-1-1-1... @90% + Spotters mandatory for any sets over 85%
Every 2min for 7 sets: (12) Sets 1-5: 3 Hang Cleans Sets 2-7: 2 Hang Cleans Goal last two sets at 80% or same weight as last time. No...
Alt Stations Every 90sec for 4rds: (24) S1: Sandbag Over Shoulder S2: 50m-100m Farmer Carry S3: Bike for Cals S4: Renegade Rows
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