1/8/2015

Similar to Tuesday’s shoulder press, find 3 heavy working sets of 5 front squats (increasing weight between those working sets, but not huge jumps)
Then, you will pair up in teams of 2 for the metcon. Partner A starts the AMRAP and continues cycling through for 60 seconds. At the 1 minute mark, Partner B steps in and continues the AMRAP for 60 seconds. (note: they do not start with 10 box jump overs, they start wherever Partner A left off) Continue in this fashion (alternating 1 minute of work each) until the 12 minutes is up. Your score is total number of rounds as a team.
Box jump overs do not need full hip/knee extension on top of the box. You may jump completely over the box or pause on top and hop over.

Strength

5, 5, 5 Front Squat

Conditioning

AMRAP in 12 minutes in teams of 2:
8 box jump overs, 24/20″
10 hang power cleans, 105/70#
12 lateral burpees over bar

POPULAR POSTS

The Murph Challenge 2023

Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed

May 2023 – What’s In The Box

Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at

May Wendler Cycle

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!