May 7, 2017
WEDNESDAY!
STRENGTH: (15:00)
5×5 Front Squat
Perform progressively loading sets of 5-5-5-5-5 Front Squats (UB) for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key!
*Clips are required. De load with Care.
SCALE DOWN OPTION(S):
5 or 3 Rep Semi Heavy Front Squat focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 3-5 reps (UB) resting between each set.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
30 Jumping Jacks
10 BB Front Squats #95/65 (#75/45) or 10 DB Front Squats #25/15
20 Alt. Plank Climbs
30 Russian Twists #12/8 Wall Ball
MET CON: 12:00 AMRAP!
*Goal: 4R-5R+
COMPETITOR:
12 Alt. DB Step Ups #55/35 – “20 Box
(cone to cone) HS Walks (one direction Only)
12 DB Sit Ups (same weight)
RX:
3 (c2w) Wall Walks (focus on a safe vertical position)
12 Alt. DB Step Ups #45/25 – “20 Box
12 DB Sit Ups (same weight)
PERFORMANCE:
6 “Partial” Wall Walks… no walking (focus on a stable plank position, no sinking)
12 Alt. DB Step Ups #35/15(20) – “20 Box
12 DB Sit Ups (same weight)