410 W Geer St, Durham, NC 27701 (919) 907-1233

March on Washington

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WOD for Monday 011612Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 8 minutes:
1 Turkish Get Up
3 KB Snatch
3 1-arm KB OHS (alternate hands each round)
(1+3+3 = 1 round)

Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength session, gradually add weight to the bar working up to the heaviest set of 3 you can do for the day.  Make sure all reps are squatted below parallel and use two spotters on all max efforts.

For the conditioning workout, use the same KB for all three movements.  Perform the first half of the TGU (to standing), then 3 snatches and 3 OHS, and then complete the TGU (back to the floor).  That completes one round. 

ENDURANCE WORKOUT tonight at 6pm!

Rob Orlando, CF Games athlete, Back Squat Workout

 

2 Comments
  1. Paul K Reply
    Got to apply some of the learnings from yesterday's squat clinic. Resulted in 3RM of 235. Very pleased with that. METCON 10 complete rounds @ 40#. Hard part was focusing on what came next.
  2. Doug Reply
    Pretty sure I got a new 3 Rep max, 310#, and the Back Squats felt great 12 rounds with a 44# KB for the metcon

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