Tuesday, May 10th 2016
STRENGTH WOD
5 Front Squats immediately into 5 Back Squats (5 sets)
(the focus today for the squats is on speed. Do not go much past 80% of your 1 RM Front squat.)
COVE WOD
5 Squat Cleans
250/200 M Row
4 Squat Cleans
250/200
3 Squat Cleans
250/200
2 Squat Cleans
250/200
1 Squat Clean
250/200
Fitness: 115/75
RX: 165/110
RX+: 185/125
Coach’s Tip: The row should be FAST and the squat cleans should be HEAVY. Quick singles are fine and try to work on your “fast start” on the rower to maximize distance early on in the row. Your legs will be toasty but don’t sacrifice form on the erg. Drive hard with those legs!
Justin amazed the crowds at the CF4CF competition. He put teen RX weights up and he’s not even old enough to be in that division. Look out world…
