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
