2 rounds
Bike/Row x :40/:20
10 Alternating Spidermans
10 lateral band walks
5 empty bar front squats
12/7/2018 - Fitness A

Score Type:: Not Scored

A) Every 90 seconds for 12 Minutes
Set 1- Front Squat x 3

Build to a heavy set of 3 today, no tempo prescribed but concentrate on form before weight

Set 2- Rower Pikes x 6-8 @2011
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12/7/2018 - Fitness B

Score Type:: Total Time

B) 7 Rounds for Time
7 DB Hang Power Cleans
7 DB Front Squats
7 Knees to Elbow





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1 x 1 Front Squat

Score Type:: Total Weight

A) Every 2 Minutes for 12 Minutes
Set 1- 5 Reps @ 75%

Set 2- 3 Reps @ 80%

Set 3-6- 1 Rep building to todays 1RM
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12/7/2018 - Performance B

Score Type:: Total Time

B) 7 Rounds for Time
7 Hang Power Cleans (115/75)
7 Front Squats (115/75)
7 Toes to Bar
 
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30-20-10
Alternating DB Snatches
Air Squats

6 Burpee Box Jumps between rounds 

Comments

Micah Mathieson 5 days, 16 hours ago / Reply

12/7/2018 - Performance B: 9:12
Notes: 95

Joanna Matheison 5 days, 16 hours ago / Reply

Front Squat: 85 lbs

Micah Mathieson 5 days, 16 hours ago / Reply

Front Squat: 195 lbs

Shannon Ramsey

Shannon Ramsey 5 days, 19 hours ago / Reply

12/7/2018 - Performance B: 8:14

Nancy Giacone

Nancy Giacone 5 days, 19 hours ago / Reply

12/7/2018 - Fitness A:
Notes: 125

Shannon Ramsey

Shannon Ramsey 5 days, 19 hours ago / Reply

12/7/2018 - Fitness B: 8:14

Nancy Giacone

Nancy Giacone 5 days, 20 hours ago / Reply

12/7/2018 - Performance B: 8:40
Notes: 65# bar and knee swings

Nancy Giacone

Nancy Giacone 5 days, 20 hours ago / Reply

Front Squat: 125 lbs

Will  Zerlang

Will Zerlang 5 days, 21 hours ago / Reply

Front Squat: 355 lbs

Ryan Burns

Ryan Burns 5 days, 21 hours ago / Reply

12/7/2018 - Performance B: 11:04

George Owren 5 days, 21 hours ago / Reply

Front Squat Week 4 MAX OUT: 165 lbs
Notes: PR

Miguel Sierra

Miguel Sierra 5 days, 21 hours ago / Reply

12/7/2018 - Performance B: 9:42
Notes: 75#

George Owren 5 days, 21 hours ago / Reply

12/7/2018 - Performance B: 7:52
Notes: 75#

Miguel Sierra

Miguel Sierra 5 days, 21 hours ago / Reply

Front Squat Week 4 MAX OUT: 185 lbs
Notes: PR

Kelli  Sterling

Kelli Sterling 5 days, 22 hours ago / Reply

12/7/2018 - Fitness B: 9:41

Kelli  Sterling

Kelli Sterling 5 days, 22 hours ago / Reply

Front Squat Week 4 MAX OUT: 135 lbs
Notes: PR

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