Friday 3.04.11

 The more your chest is up and your elbows are high, the easier the front squat will be.  The rest of the squat mechanics don't change:  hips below parallel, knees tracking over the toes, and weight on the heels.

Warm Up:  The Compound Warm Up

SWOD:  Front Squat 3rm

Metcon: 21-15-9 reps of- Hang Power Clean (135/85)
- Toes To Bar

Post weights and times to the comments section!  bc
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8 comments:

  1. danyelFriday, March 04, 2011 6:16:00 AM

    SWOD: 95x3
    Metcon: 10:00 even @ 65lbs

    Was all by my lonesome this morning but it worked out because I got some awesome training from Craig and even after workout stretching tips.

    ReplyDelete
  2. Greg HFriday, March 04, 2011 10:33:00 AM

    SWOD: 235x5,250x1 pr
    Metcon: 8:20 sub 135 bench for power cleans(injury)

    ReplyDelete
  3. Melissa MurphyFriday, March 04, 2011 10:35:00 AM

    SWOD: 85x3, 95x2
    Metcon: 14:15 rx'd

    ReplyDelete
  4. kimFriday, March 04, 2011 10:37:00 AM

    97lbs front squat x 3
    10:40 with 65lbs

    ReplyDelete
  5. BradFriday, March 04, 2011 3:36:00 PM

    Knee Rehab Strength WOD:
    - Deadlift: 480x1, 432x3, 384x5
    - Dips: +90x4, +81x6, +72x8
    - Supinated Rows: 290x1, 240x 5,5,5

    ReplyDelete
  6. MaureenFriday, March 04, 2011 3:58:00 PM

    SWOD: 100# x3 pr! 105# x2
    Metcon: 8:25 @65# w/~9 T2B and the rest just messy

    ReplyDelete
  7. Ryan S.Friday, March 04, 2011 5:37:00 PM

    Strength Building WOD:
    -Deadlift: 335x3x5
    -Press: 120x5,5,4
    Metcon: 7:25 RX

    ReplyDelete
  8. SteffanieSaturday, March 05, 2011 7:08:00 AM

    SWOD: 105x3
    Metcon: 21-15-9
    Hang power cleans (65#)
    Floor wipers (65#)
    7:53

    ReplyDelete

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