3/9/2015

8
Mar

3/9/2015

2014-01-18 CF Thermal Grand Opening high res-5321

Strength today starts with 4 front squats, then re-rack the bar and immediately go into 8 back squats. Find the heaviest set possible for this combination.
The conditioning requires box jumps, HSPU, and full squat cleans. Scale the HSPU’s by putting your feet on a box or doing stink bugs. The cleans should be moderate to heavy, but not more than 70% of your max clean.

Strength

4/8 Front Squat/Back Squat

Conditioning

AMRAP in 10 minutes:
18 box jumps, 24/20″
14 HSPU
10 cleans, 155/105#

2 Responses

  1. Coach P

    Carter 205/2+32 135# box
    Mike D 205/2+27 ab
    Nick 145/1+37 135#
    Smurf 135/2+34 115# box
    Lam 215/2+1 135# box
    Tanya 90 2+18 55# incline push ups
    K 125/2+18 105#

  2. Aileen

    Gabe 225 / 2 hspu sc
    PH 185 / 2+38 sc
    Alli 95 / 2+32 sc
    Molly 95 / 2+32 sc
    Danielle 95 / 2+37 sc
    Kristen form / 3+20 sc
    Westwood work / 4 sc