Warm up: 2 x 200 m run, 10 prisoner squats, 8 spiderman crawls, 10 swings, 4 inchworms (arms only) nose to floor
Mobility: front rack, banded/bar
Skill Focus: Front Squat
A few sets to warm up. . .
Front squat 10@50%, 8@60%, 4@80%, 2@90%, 4@85%, 6@75%
5 x 2 min AMRAP 1 min btwn: complete a 200 m run w/ remaining time max reps of:
Levels 2 & 3
Rd 1: ball slams 40-50/20-30#
Rd 2: box jumps 24”/20”
Rd 3: swings 70#/53#
Rd 4: burpees w/ bar touch
Rd 5: db alt power snatch 50-65#/30-45# (ea rep counts as 1)
Level 1
Rd 1: ball slams
Rd 2: box jumps/step ups
Rd 3: swings
Rd 4: burpees
Rd 5: db alt power snatch
Clock starts when group takes off running
For max reps
CF Jaguar's March Athlete of the Month: Nghi L
When I first met Nghi over 2 years ago he came in for a an initial fitness assessment/introduction to CF with his then girlfriend now Mrs, Martha. He made it through the "assessment/wod" but wasn't exactly sure how he felt about it. Quite winded and a little on the dizzy/nauseous side although we try very hard to avoid that feeling by not overdoing it. But he came back and first course of action was a 6 session private On Ramp series. Consistency and progress began. . .
The queasy post wod feeling quickly vanished, strength began to climb, endurance skyrocketed and weight started falling off of him. Over 2 years later Nghi has transformed his physique and posture, has more than doubled many of his lifts, PR'd his runs & rows over and over again, he's lost close to 30 pounds and is a pivotal member of our community along with his lovely wife. CF Jaguar proudly salutes Nghi as March's AOM!
