Wednesday 8/12/15

JFP_HiRes_CFIL_Open_15-5_20150328_6

Strength

1) Overhead Squat (3×3 ascending )

@ warm-up weights for Front Squat set

2) Paused Front Squat (5×3 same wt or ascending (3/2/x/1))

Tempo = 32X1 [3 count down, 2 count hold, explode up, 1 count reset]

Increase starting/ending weights from last week. (If this is your first week on this lift, start at ~50% of Front Squat 1RM)

Conditioning

3 Rounds:

AMRAP in 3 minutes of:

200m Run

8 Thrusters (95/65)

Lateral Jump Burpees in remaining time

*Rest 1 minute between rounds*

Score is # of burpees completed – record each round

Categories: WOD

Previous Post:

«

Next Post:

»