Front Squat 5 X 3
Then…
AMRAP in 12 minutes
5 Strict Pull-Ups
5 Push Press 135#/93#
Post load and number of completed rounds.
Coaching Tips: Scale load and movement to match your current fitness level. For the front squat you will do 5 sets of 3 reps at the same weight. It should be fairly heavy, about 90% of your 1 RM. Keep your elbows up and your chest high. If either one shifts toward the ground with a heavy load, you are likely to miss the lift. The AMRAP is simple but not easy. You may not kip the pull-up and the load is slightly heavier for the push press than usual.
Happy 18th Birthday, Joey! Sloane, you did good, thanks for bringing him to us, we are so happy you have both joined our CFEC family.
Happy Birthday Joey. Have a great day.
6:00am
LII
“Linda”
Paul 179# 22:59 Rx PR
Newman 177# 28:03 Rx PR
Briley 29:00
Teshina 34:46 Rx all but BP
8:00am
Rob 95#/5rounds
Tiffany 103#/5
Tina R. 73#/6
9:00am
Chad 175#/5Rx
Rebecca 123#/8Rx
Steve 215#/9Rx
Julia 133#/6Rx
Anniken 123#/7Rx
Kim 93#/5
Sloane 103#/6
Jessica 105#/5
Tina 105#/11
Alex 123#/6
Claire 100#/6
Outstanding work, thanks everybody.
Have a great one Joey!
12PM
Dano 145 Snatch/5rounds
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