10
Apr
04/12/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds for Quality:
1:00 Bike
8 Ring Rows
8 Front Squats
25′ Barbell Overhead Carry
Strength
Tempo Front Squat
On the 2:00 x 5:
3 Tempo Front Squats
Tempo: 3s Down, 3s Hold, 1s Stand
-Looking to build some raw strength in the front squat today with slow and controlled reps.
-Tempos and pauses take out the “bounce”athletes tend to use coming out of the bottom of regular squats and really puts the focus on properly using every muscle group in the legs and flutes.
-Start at 60% of your 1RM Front Squat and work up to a moderate set of 3.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
15 Pullups
12/9 Calorie Bike
9 Thrusters (95/65)