11/30/2014

29
Nov

11/30/2014

Take the front squats out of the rack and keep those elbows high to maintain a good rack position. For the metcon, cleans must be a full squat each time, HSPU’s may be kipping or strict, and box jump overs do NOT need full hip extension on top of the box. (jump on the box and jump down on the other side)

Strength

Take 20 minutes to find a 2RM Front Squat

Conditioning

AMRAP in 10 minutes:
3 cleans, (185/125#)
6 HSPU
9 box jump overs, (24/20″)

1 Response

  1. Vin

    Lisa 95/ 5+3 45 sc
    Sara 125/ 5 + 1 70 sc
    Nate 195/ 4 +3 115 sc
    Jeff 185/ 4+3 115 sc
    Megs 145/ 5 110
    Ditty 135/4 +2 95 sc
    Mike 255/ 4 +2 115 sc
    Dustin 215/ 4+8 135
    Vinny 300 PR/ 5 + 1 Rx
    Plentus 305/ 5+ 15 Rx
    Dinger 205/ 5+1 115 sc
    Aileen 145/ 5+2 95 sc
    Joe 185/6 db scale
    Amanda 145 PR/5 + 6 95 db
    Court 110/ 5 + 2 65 sc
    Aoife 90/ 6+3 45 sc
    Kate 165/ 6 Rx