11/24/14 WOD

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Mobility: Ankle


Skill Practice Warm Up:  Goat practice.


Workout:  Front Box Squat

7 x 1 (7 sets of 1 rep “across,” using the same weight each set)

This is the first day of our new strength cycle. Be aware these will be (and should be) much less weight than a regular front squat. The 7 reps should be fairly “easy.” Start around 50 – 60% of your 1 rep max Front Squat (We did this last Monday) The goal should be to add 5 – 10 lbs per week.

Super Set With: 5 ‘Perfect’ Push Ups in between each set of Front Box Squats (Replace Knee Push Ups with a Ring Push Up at an angle).


 Metabolic Conditioning Workout:  “Sickle and Hammer”

7 minute AMRAP

8 hang power snatches (A: 95lbs, I*: 63lbs, N: 45lbs)

16 wall ball (A: 20lb/10ft, I*: 14lb/10ft, N: 10lb/8ft)

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