Monday, December 27, 2021

Front Squat - Fran

Monday, December 27, 2021

CFG - Lacey

1200 - 16 of us

Warm Up

mountain climber stretch
quad stretch
figure 4 stretch
side lying windmill
cat-cow

with PVC:
pass throughs
kang squat
strict press
front squat
push press
front squat hold

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Front Squat 

*Set 1 – 3 reps @ 65% - 135#
*Set 2 – 2 reps @ 70% - 145#
*Set 3 – 1 rep @ 75% - 155#
*Set 4 – 1 rep @ 80% - 165#
*Set 5 – 1 rep @ 85% - 175#
*Set 6 – 1 rep @ 90% - 185#

Metcon

Fran (Time)
21-15-9 
Thrusters, 95# / 65# 
Pull-ups

I scaled to 45# thrusters and ring rows finishing in 5:31.  I matched the scale that I used for Fran Sandwich on 12/1/2021 (6:52) and improved on that by over a minute.  I will challenge myself to 55# thruster next time.

This time I went 15/6; 10/5; 9 on the thrusters and 8/7/6, 8/7, 6/3 on the ring rows.

Lagniappe

3x8x90# reverse hypers

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