Last 3

***CFBC will be closed on Saturday, November 7 due to the Select 8 competition***

Friday, November 6, 2015

Front Squat:

  • Build to a 3 rep max, then 3 reps @ 95%, 3 reps @90%

Then,

Slow is smooth and smooth is fast!

Slow is smooth and smooth is fast!

3 Rounds for Time:

  • 400 Meter Run
  • 10 Deadlifts (185,125)(155,105)(115,75)(55,35)
  • 7 Jerks (185,125)(155,105)(115,75)(55,35)

Today is the last of the 3 rep work.  Next week we will give our bodies a break with some deloading and then max out the following week.  Check your previous 3 rep front squat and try to go up from there.  Afterwards, we will take advantage of this warm, November weather and do a short run wod.  Run, deadlift and jerk!