A. Front squat – 3×3 at 65-70%, with a three second pause at the bottom.
B. 12 min AMRAP of:
50 double-unders
5 DB front squats
15 situps
<– Sunday’s running clinic attendees, all a little wet from the final workout in the rain. Thanks for putting this on, Jay!
This was a fun one!! Thanks Colin!
A. Worked up to 75#, felt great.
B. 7 on the nose, the DU were scaled to 10 DU’s and 80 single skips, DB 40# total.
A) 135#
B) 6 rounds spot on. Really struggled with the double unders tonight
A. 185 for the three working sets. I’ve been trying to work on getting right to rock bottom in my squats, and this was a good opportunity to test that out. Position-wise, the squats felt better than they have in the past, so something is working.
B. 6 rounds + 62 reps. I used 60# DBs for the squats, which got a little interesting, but it was manageable.
I know it’s been a while since we’ve done front squats (apart from the barbell complex last week), but it was great to see everyone focusing on form and making some good progress in that regard. Remember, good mechanics in a movement must come first, then we must work on developing consistency, and finally comes intensity. The latter comes in the form of added weight, speed, stress, etc. I certainly know the allure of getting big numbers on lifts, but take the time to get your position dialed in and consistent before piling on the plates. Here’s a good CF Journal article on that topic. (http://library.crossfit.com/free/pdf/CFJ_Widman_CFStartupGuide1.pdf)
A) 185# for this. This felt really comfortable and I was tempted to go heavier, but still working on recovering my hip
B) 7 rounds + 52 reps. Like Colin used the 60’s for the front squat, once on my shoulders they were fairly easy to use. The rain falling as I finished this was a really nice way to cool down once I was done.
Great to see so many people out last night moving well, being coachable, and working hard. Way to go folks!