12/21/16 – Front Squats & Jump Rope

jess burpee

RANT

Reminder that the schedule for tomorrow (Wednesday) is normal, but then Thursday is 530am, 12pm and 630pm only!

CrossFit Performance

A. Front Squat @21X1 – build to working load

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AMRAP 15

15 Front Squats

30 Double Unders

*choose a load based on your goals

score = total reps

CrossFit Fundamentals

Front Squats – find weight can perform 15 unbroken reps

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AMRAP 15

15 Front Squats

60 Single Unders

*score = total reps

Olympic Weightlifting

A. Muscle Snatch + Snatch Drop – work to difficult set

B. Snatch Balance – 6×2

*starting at weight of A

C. Clean Lift Off + Clean Pull + Clean – 6×1+1+1

D. Stiff Leg RDL – 5×6