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Components

Front Squat

Paused Front Squat

Metcon

Monday - 6/28/21 "Front Squat Baseline"

***WARM-UP with CF Class***

A1: Front Squat (Build to a Heavy Single)

Front Squat

*Save today's best as your "Training Max"

A2: Paused Front Squat (3x3 @70% of Today's Best)

Paused Front Squat

*Focus on Speed coming out of the bottom and through the sticking point. If you feel slow WORK LIGHTER. These are just drop sets.

B: Metcon (Time)

35-25-15
GHD Sit-ups
20-15-10
Thrusters (115/75)

C: Metcon (5 Rounds for calories)

2:00 Running Cock
5 Strict HSPU
AMRAP Calorie Row with time left
-1:00 Rest-

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

Whiteboard:

Monday, June 28, 2021

Male Clients

Rashad
Whyce

4:45 PM Armed Comp/OLY Cl...

1 x 1 @ 315 lbs

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

1 x 1 @ 215 lbs