Strength WOD
Front Squat with a 3 second pause
3/3/3/3/3
WOD
8 Push Press (95/65)
20 Double Unders
AMRAP 8 min
Brian on squat cleans!
Competitors WOD
If you want to be a part of the competitors class please try to come in tonight for the 5:30 comp class. Be prepared to answer this questions- What do you want the competitors class to prepare you for?
Here is the reason I pose this question. Should I program for a group of us to make a go at regionals next year? This takes time, effort and dedication from a solid 6-8 individuals. Or do you want to use this class to prepare you for local competitions? This would mean that I create hard, high skilled workouts each week. No strength cycles just stuff to prepare you for local comps.
If you can’t make it in please email me your response, community@crossfitfederalhill.com Thanks TEAM CFH!
Strength WOD
Take 5-10 min to build up to 80% of your 1 RM Front Squat
with 80%- 3/3/3/3 (Pause 3 seconds at the bottom of each rep)
Then….
4 Deadlifts OTMEM for 8 min
275/315/365 Male Weights
185/205/225 Female Weights
(pick one of the loads based on being able to complete all the reps with that weight)
Chest to Bar Progression
OTMEM for 7 min
Complete 6 Unbroken C2B (or 1 more than last week, if you were not here then find your starting number)