Front Squat and Sage 20 (Partner or Solo)
No Open Gym – Meeting a Barron Stadium
December 5, 2015PC and 4RFT and Skill Work
December 7, 2015CrossFit Rome – CrossFit
Front Squat
Fitness:
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Front Squat
Performance:
Take 15-20 minutes to build to a heavy double (2 Rep) Front Squat
Metcon (AMRAP – Rounds and Reps)
Partner Version:
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (95/65)
20 Pull-Ups
20 Burpees (OTB)
Sage at 20 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell
Solo Version
