Monday, March 27, 2017

 In WOD

Strength:
Front Box Squat (1 sec pause)
Max/Strength Effort
8×3 at 85-100% 1RM

WOD”
AMRAP 20:
5 HSPU
10 Pullups
15 Air Squats

New Strength Program:
We will be starting a Westside Barbell strength program for the next 7 weeks. The program will involve squat variations, bench variations, deadlift variations, and the snatch and clean & jerk.

Front Box Squat:
Traditional front squat, but pause on the box for one second, then brace yourself and come back up
Sets are 8×3 starting at 85% (of your 3 rep max front squat – if known – if not – start at 75% of 1RM) and working up to a heavy set of 3

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