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
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
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
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
7 Hang Power Cleans (115/75)
7 Front Squats (115/75)
7 Toes to Bar
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Alternating DB Snatches
Air Squats
6 Burpee Box Jumps between rounds
Comments
Joanna Matheison 2 months, 2 weeks ago / Reply
Front Squat: 85 lbs
Micah Mathieson 2 months, 2 weeks ago / Reply
Front Squat: 195 lbs
Shannon Ramsey 2 months, 2 weeks ago / Reply
12/7/2018 - Performance B: 8:14
Nancy Giacone 2 months, 2 weeks ago / Reply
12/7/2018 - Fitness A:
Notes: 125
Shannon Ramsey 2 months, 2 weeks ago / Reply
12/7/2018 - Fitness B: 8:14
Nancy Giacone 2 months, 2 weeks ago / Reply
12/7/2018 - Performance B: 8:40
Notes: 65# bar and knee swings
Nancy Giacone 2 months, 2 weeks ago / Reply
Front Squat: 125 lbs
Will Zerlang 2 months, 2 weeks ago / Reply
Front Squat: 355 lbs
Ryan Burns 2 months, 2 weeks ago / Reply
12/7/2018 - Performance B: 11:04
George Owren 2 months, 2 weeks ago / Reply
Front Squat Week 4 MAX OUT: 165 lbs
Notes: PR
Miguel Sierra 2 months, 2 weeks ago / Reply
12/7/2018 - Performance B: 9:42
Notes: 75#
George Owren 2 months, 2 weeks ago / Reply
12/7/2018 - Performance B: 7:52
Notes: 75#
Miguel Sierra 2 months, 2 weeks ago / Reply
Front Squat Week 4 MAX OUT: 185 lbs
Notes: PR
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Micah Mathieson 2 months, 2 weeks ago / Reply
12/7/2018 - Performance B: 9:12
Notes: 95