Monday 150216
Monday, February 16, 2015
Front Squat- 10 rep max
Front Squat- 3 rep max
Then,
For Time:
- 12 Hang Power Cleans and Jerks(115,85)(95,65)(55,35)(35,15)
- 12 Toes to Bar (knee raises)(abmat)
- 9 Hang Power Cleans and Jerks
- 9 Toes to Bar
- 6 Hang Power Clean and Jerks
- 6 Toes to Bar
The first part of today we are going to be finding a 10 rep and 3 rep max front squat. The 10 rep max is an interesting animal closely related to the notorious “metcon”. It should be somewhere around 75% of your 1 rep max. Once we have established that, we will work on getting a 3 rep max for today. Keeping in mind that the 3 rep might not be a true 3 rep, because of the all out effort of the 10 rep. For the conditioning piece, pick a weight that you can move quickly with. Keep on crushing it Team CFBC!