November 2, 2016
WEDNESDAY!
STRENGTH: (15:00) “Tempo” Front Squats!
Work up to a 3 rep HEAVY Not a MAX Tempo Front Squat.
3 second count on the way down followed by a quick pause at bottom followed by driving up AFAP. No results will be recorded on the whiteboard). We are looking for close to perfect form!
Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Front Squat (no pause)!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
15 Squat Jumps
30 Alt. Plank Hold Shoulder Taps
30 Russian Twists #12/8 WB
25 Dubs (75 Singles)
MET CON: For Time (15:00)!
Goal: Sub 13:30! E/RX athletes must perform the PC + HPC reps UB in order for the reps to count. S athletes should try and follow the same standard with no penalty.
E: 5RFT!
9/7 Ring Dips
6 Power Cleans +
3 Hang Power Cleans (UB) #155/105
Parking Lot MB Run #50/30
RX: 5RFT!
6 Power Cleans +
3 Hang Power Cleans (UB) #135/95
9/7 Ring Dips
Parking Lot MB Run #40/20
SCALED: AMRAP!
Parking Lot MB Run #30/15
6 Power Cleans
3 Hang Power Cleans
#115/75 (#95/65)
6/4 Ring Dips (6 Jumping with a strict pause or 12 “20 Box Dips)