Monday Workout: FS, Countdown

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STRENGTH

Front Squat, build to a 3RM in 15 Minutes

*Adjust to 7 sets of 3 Front Squats, building as heavy as possible until form breaks down if newer athlete

WOD

Level 1

10-9-8-7-6-5-4-3-2-1 Reps of Each:

  • Slam Ball (25/15)
  • Burpee

*10 Minute Time Cap.

Level 2

10-9-8-7-6-5-4-3-2-1 Reps of Each:

  • Power Clean (115/85)
  • Burpee

*10 Minute Time Cap.

Notes: Record total rep count if you don’t make it through all reps within the time cap

EXTRA WORK (in lower room, on your own)

3 sets of 8/leg, Single Leg Kettlebell Deadlift at 3010 Tempo

Notes: Hold kettlebell in hand opposite leg that stays planted on floor.

5 thoughts on “Monday Workout: FS, Countdown

  1. 2 reps @ 247
    6:33 rx

  2. 163#
    5:29rx

  3. FS: 187# (PR)
    WOD: 8:52 Rx

  4. WOD: 7:08 rx

  5. No FS
    Wod: 9:37rx

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