Wednesday, March 1, 2017

STRENGTH

Front Squat
10×2@65%
Every 90 seconds for 15 minutes (10 sets total), perform 2 pause front squats at 65% (ish) of your 1RM. If you don’t have a recent/accurate 1RM, choose a moderately heavy weight. This should not be crushingly difficult. The pause should be long enough for you to count, “one chimpanzee two chimpanzee.”
CONDITIONING

From CrossFit.com – February 28, 2017
https://www.crossfit.com/workout/2017/02/28#/comments

Complete as many rounds as possible in 7 minutes of:
10 Power Cleans, 135/95
20 Push-ups

CrossFit.com demos with points of performance –
Power Clean: https://m.youtube.com/watch?feature=youtu.be&v=GVt4uQ0sDJE
Push-up: https://youtu.be/_l3ySVKYVJ8

RX:
As written.

INTERMEDIATE:
125/85 or 115/75

SCALED:
95/65, 75/55, or further as needed.
Elevated push-ups (hands on a box or barbell); no knee push-ups

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