FREE Gymnastics Workshop with Coach Allison next Saturday!
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WOD for Friday 101912 – Click Here For Today’s Schedule
Front Squat – 90%
21-15-9 Reps For Time:
Squat Cleans (135/95)
Post Snatch Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 single reps of Front Squat at 90% 1RM. These should be real heavy. Make sure you take good rest between these work sets (3-5 minutes). If you happen to get a PR, make sure you post it on the PR Board!
The conditioning workout is a CrossFit benchmark WOD. The Cleans should be received in full front squat each rep. Scale your load as necessary. Sub bar dips or parallette dips as necessary.
ENDURANCE WORKOUT tonight at 6pm!
Elizabeth – Old School!