Strength/Skill:
Front Squat
E2MOM 10 minutes
Set 1: 70%x5
Set 2: 75%x4
Set 3: 80%x3
Set 4: 85%x2
Set 5: 90%x1
Rest 2 minutes
2x10 @65%
Scaling:
-Athletes without a maximal front squat will establish a 3RM
WOD:
4 RFT
20 S2O 95/65
200m Run
10 Front Rack Lunges (alt.) 95/65
200m Run
(13 minute cap)
Coach: what's your 1 RM Michelle?
Michelle: "Idk, I think I got up to 55# before"
Coach: Hmmm, so we did 85# for our 90% and 55# for 2 sets of 10. I think it's gone up BAM!!
Thanks for spending the week with us Chris!
Such focus!
Front Squat
E2MOM 10 minutes
Set 1: 70%x5
Set 2: 75%x4
Set 3: 80%x3
Set 4: 85%x2
Set 5: 90%x1
Rest 2 minutes
2x10 @65%
Scaling:
-Athletes without a maximal front squat will establish a 3RM
WOD:
4 RFT
20 S2O 95/65
200m Run
10 Front Rack Lunges (alt.) 95/65
200m Run
(13 minute cap)
Coach: what's your 1 RM Michelle?
Michelle: "Idk, I think I got up to 55# before"
Coach: Hmmm, so we did 85# for our 90% and 55# for 2 sets of 10. I think it's gone up BAM!!
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Thanks for spending the week with us Chris!
Image
Such focus!
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