05/02/2013

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Strength

Front Squat (3)

3 sets of 10 reps
At 50%, 60%, 70%

(Sorry… I had that backwards, I think this looks better and more self explanatory)

— Then —

5 sets of each/alternating movements
30 sec work/30 sec rest

Front Squat (115/75)
Air Dyne or Row for Calories

Example: Front squat for 30 seconds (AMRAP), rest 30 seconds, Air Dyne or Row for Calories for 30 seconds, rest 30 seconds = 1 set.

 

13 thoughts on “05/02/2013

  1. Hey Lauren,

    I’m not understanding how to do the MetCon part for today, is there a transition period?

  2. (done before the corrections..)

    A) Fr. Sq 1RM 270lb

    3×3 @135lb (50%)
    3×3@165lb (60%)
    4×3@190lb (70%)

    B)With no rest besides transitions:
    1. 15r/11c
    2. 13r/11c
    3. 13r/11c
    4. 14r/11c
    5. 14r/12c

  3. I did the workout before it was changed so I did 10 sets of 3 for front squat and for the AMRAP I didn’t take any rest in between.

    • Yeah, me too! It as still a good training session nonetheless.

      A) % from 270lb front squat

      B) 69 reps/ 55 cal from rower

  4. Front Squat (155×10, 175×10, 195×10)

    MetCon: (12/12, 13/13, 13/14, 12/12, 13/13) (127 total) Rx

    Hey Lauren,

    Going for my Level 1 Cert this weekend at Crossfit King of Prussia. Any tips you can give so that I’m as prepared as possible?