Strength
Front Squat
1 x 10 @ 50%
1 x 6 @ 60%
1 x 5 @ 70%
3 x 5 @ 80%
METCON
10 minute AMRAP:
5 Squat Cleans 70/45kg
10 Chest to bar pull ups
15 Hand Release Push ups
Post Scores Below!!
WOD 11-04-16
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About the Author: admin_crossfitsligo
Bit short on time for strength. Got to the first set at 80% at 94kg
Got 4 rounds for the WOD with 60kg on the bar and jumping C2B.
Week2 day3 on the pull up programme. Tough after all the JC2B. My max was 5.
3Rd’s and 5 squat clean’s for wod. Jumping c2b. Tough but good.
Worked up to 52.5 for front squat
4 rounds and 1 squat clean for the workout (45kg on the bar)
For strength I worked up to 62kg for my 80%