Posts Tagged ‘power’

Good Looking Front Squat!

Front Squat

1,1,1,1,1,1,1

This means go as heavy as you can, after a proper warm up. Try and find your 1 rep maximum weight (1RM). If you’ve never gone heavy on front squats before try doing sets of 3-5 and going heavy to get a feel for the weight.

If you’re not confident doing front squats practice your technique.

5 Rounds for time of:

20 Push ups

20 Dumbbell swings

500m Row

Choose a dumbbell you can do 20 reps for and use that weight.

Matt S Push Press

4 rounds for time of:

5 Overhead Squats (40kg)

10 Thrusters

15 Push press

200m Run

Workout Courtesy of CFX.

Scale weight as required. Don’t use a rack drop weights to floor and recover fom floor in between sets and if you need rest. You remember overhead squats from last week, don’t you?

Pukie the clown.

Rest Day

or

“Erin”

Five rounds for time of:
20kg split clean, 15 reps
21 Pull-ups

“The only way of finding the limits of the possible is by going beyond them into the impossible.”
Arthur C. Clarke

Muscle Up

REST DAY

Practice Handstands or muscle ups.

Dumbbell Swing

Northeast CrossFit Games Qualifier WOD #2

10-9-8-7-6-5-4-3-2-1 of

PowerCleans 70kg/47.5kg

Chest to Bar Pullups

Dumbbell Swings 25kg/15kg