A. Front Squat @ 22x2, 5, 5, 5
Or, if you squatted yesterday, power cleans.
Beginner: from blocks. Don't worry about numbers and reps. Just practice for 20 min. If you perform the movement properly, add weight. If you make the weight, but you are in the splits, or you catch it on your chest, redo the lift and do not go up in weight.
Intermediate and Advanced: Max, then 10 to 20 lbs down for 2 reps x 3 sets; rest 2 min.
B. Testing: See December 8, 2010 and January 19 2011
21-15-9
Power Cleans 95/135 lbs
Box Jumps 20/24"
Burpees
Lets see some times/thoughts on part B, or tips for the folks that are tackling it this evening.. ? etc. Did anyone do this wod on the above mentioned dates ? Get any faster compared to last time?
ReplyDelete- Mieka :)