Front Squat- (Clean or power clean off of the floor)
3-3-3-3-3+ (first 2 sets are warm up/ rep out last set )
Rest as needed…
‘Joker’s Wild’
AMRAP 10 minutes:
13 burpees
13 one arm push press push press 30/20
13 box jumps 24″/20″
www.AnniesBuyingClub.com
A lot of you have been asking about the food that came in on Monday. If you are interested in joining, click the link above and sign up. Let them know you will be picking up at CrossFit 305. Pick up is Monday between 5pm and 7:30pm.
Of interest:
- Make meat-eaters pay
- Catalyst Athletics is a great resource and home of Performance Menu
- Starting Strength Certification
Good work at the 7 AM class this morning. We had some really heavy good form squats from JC (can't wait to see you clean that), Juan, and Lou. We had some dedicated form work by Kim, Bret, AJ. An finally we had some beginners get in there and work the front squat and put their reps in on the Jokers Wild. Nice work 305!
rest day broooooo
5 +13/11 Rx
Front squat is one of my biggest weaknesses. Great to focus on it today.Fun AMRAP. Who doesn't love burpees on a Friday, huh?4 rds + 13 burps / 13 PP (RX – 24" box)Pete crushed it.
Front Squat 225×3,245×3,255×1 PR,225x5Joker's Wild 3+13/13/5
clean from floor to front squat5x3135x3,195×3,225×3, 245×3, 265×3
Front Squat (11/12/09)135x3155x3175 fail155x3
Front Squat (11/12/09)135x3155x3175 fail155x3