Friday 15.06.2018

Fitness

1) Front Squat, Build to a Heavy set of 3

2) "Crow's Nest"

AMRAP 5:00

15-12-9

Kettlebell Swing 35/25

Front Squat 95/65

Calorie Row

- Rest 5:00 -

AMRAP 5:00

15-12-9

Kettlebell Swing 35/25

Front Squat 75/55

Calorie Row

Performance

1) Front Squat, Build to a Heavy set of 3

2) "Crow's Nest"

AMRAP 5:00

15-12-9

Kettlebell Swings 53/35

Front Squats 115/80

Calorie Row

- Rest 5:00 -

AMRAP 5:00

15-12-9

Kettlebell Swings 153/35

Front Squats 95/65

Calorie Row

Competition

Primer: 3 Sets

:15sec Front Squat Hold

6 Single Leg Box Step ups (each leg)

1) Front Squat

Set 1-3 Pause Front Squat + Front Squat (60/64/68%)

Front Squat, Build to a Heavy Single (75/80/85%, +4 additional lifts

2) "Crow's Nest"

AMRAP 5:00

15-12-9

Kettlebell Swings 70/52

Front Squats 135/95

Calorie Row

- 5:00 Rest -

AMRAP 5:00

15-12-9

Kettlebell Swings 70/53

Front Squats 115/80

Calorie Row