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Components

Front Squat

Metcon

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Workout

Sunday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (8x4)

Every 2 Minutes For 16 Minutes
4 Tempo Loading Front Squats
5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-7: Build. Stay smooth.
Set 8: Back down to opening weight. End with perfect reps.
Check back to week 2 for the weights you did with 5 reps and see if you can do a little more weight this week with 4s. Again, drill the skill of front squatting more than the weight.

Metcon

Metcon (Time)

10 Burpee Box Jump Overs 24/20″
2 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
8 Burpee Box Jump Overs 24/20″
4 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
6 Burpee Box Jump Overs 24/20″
6 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
4 Burpee Box Jump Overs 24/20″
8 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
2 Burpee Box Jump Overs 24/20″
10 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
This is actually much quicker than it looks, and is going to force you to move quicker than you want on the burpee portion. Don’t get caught slogging your way through those, it’s really the only place you’re going to be able to move notably faster.

Extra Credit

Trainers Choice (No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, December 15, 2019

Leaderboard

Men's Front Squat
Jon Bender	02/07/2018	8 x 4 @ 175 lbs
Luke Hankner	02/07/2018	8 x 4 @ 175 lbs
Mark Fuentes	02/07/2018	8 x 4 @ 165 lbs

Women's Front Squat
Carly Newlands	02/07/2018	8 x 4 @ 155 lbs
Eryn Horton	02/07/2018	8 x 4 @ 115 lbs
Ivonne Lobo	02/07/2018	8 x 4 @ 105 lbs

Male Clients

marcus
ardiel

AM WOD 9:00

8 x 4 @ 115 lbs

Female Clients