6/19/16

Find a 2 rep front squat from the racks – if you already have a 2RM in wodify, hit a weight about 10-20# below that, then go for a PR. The more advanced lifter should add a smaller increment over your previous PR. For instance, a new person may add 10-30 lbs over their previous number while an advanced lifter may only add 2.5-5 lbs.
For the metcon, substitute 3 rope pulls for every rope climb if scaling. Also, the cleans should be FULL cleans (squat below parallel)

Strength

2RM Front squat

Conditioning

4 rounds for time:
3 rope climbs
12 cleans, 135/95#

POPULAR POSTS

What’s In The Box – September 2023

Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September.

What’s In The Box – August 2023

I’m not gonna say, Happy end of Summer, because we’ve got plenty left to go! Lots to announce here, so lets dig in! New Strength

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!