1. Low pin front squat: find your 2RM
*Spotter arms should be set below parallel*
*10:00 cap*
2. WOD
"Heavier Fran"
How fast can you complete 21-15-9?
Thrusters (115/85)
Chest-to-bar pull-ups
*10:00 cap*
Post load and time to comments:
This week at BBCF:
Tuesday
Strength: power snatch
WOD: DB snatch, lunges, slams, 200M run
Wednesday
WOD: burpees, deadlift, T2B
Thursday
Strength: power clean + jerk
WOD: double-unders, squats, bike
Friday
Strength: bench variation
WOD: facepulls, row, front raise
185 pbs
ReplyDelete65 for 21-15
85 for 9
8:08
did a extra set of 6 reps at 85. next time i need to start at a slightly higher weight.
265#
ReplyDelete68 reps rx
255#
ReplyDelete87 reps rx
150#
ReplyDelete77 reps (80#)
110; 8:57 @'70#(front squats, went to red bands after 30 pull ups) ...
ReplyDelete125, 8:00 55# 2red 1purp
ReplyDelete185#
ReplyDelete87 reps (80#, 2 purple)
185#
ReplyDelete77 reps RX