1/16/2019 - Strength
1. 7 x 2, On the 1:30:
1 Pause (3 seconds in bottom) + 1 Regular Front Squat
-8min to ramp up and set up to add weight, 10:00 EMOM clock.
-SCORE: heaviest weight completed.
2. 3 RFTO:
10 Chest to Bar Pull-ups / Pull Ups
10 Front Squats
10 Barbell Facing Burpees
-notice that the weight for FS is heavier than typical met cons. If you don't have a 1RM, think about your most recent, heaviest FS...take about 65-70% of that and use that for today's met con (assuming it's lower than the RX weight)
1/16/2019 - Met Con 2
3. AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk / 50 Shoulder Taps*
1 R Cindy = 5 strict pull ups, 10 push ups, 15 air squats
*shoulder taps inverted, chest to wall (in a handstand position) / shoulder taps in the the plank position. SAME HAND, SAME SHOULDER.