Saturday November 26

November 25th, 2016
by:

Strength / Skillwork

Front Squat
3×3, 5×1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
If you are newer or haven’t been lifting regularly, then don’t do sets of 1 rep. Do one more set of 3 instead.

WOD

Progressive AMRAP Chipper
0-1:00 AMRAP
1:00-2:00 Rest
2:00-4:00 AMRAP
4:00-6:00 Rest
6:00 Start Chipper

  • 7 Bar M/U
  • 14 Clean
  • 21 DB Thrusters
  • 28 Box Jump
  • 35 Ball Slams

Each Rep from AMRAPS Counts as :05 off final score.
Rx+: 155/105#, 45s/30s, 30/24″, 50/30# SB
Rx: C2B, 115/75#, 30s/20s , 24/20″, 30/20# SB
Fit: Pull-up or Ring Row, 75/45#, 20s/12s, 20/16″, 20/15# SB

FTX Factoid – This video introduced the now infamous (and everyone’s favorite) Kettlebell Warm-up.

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