Back Squat/Front Squat
Back Squat 65% x 8-12 x 2, Front Squat 65%x8-12 x 2
Leave 2 reps in the tank.
Back Squat 2x3, Front Squat 2x3
Load is 90% of what you used on Wednesday.
Post loads to comments.
AMRAP 10 Minutes
1 Muscle Up
1 Hang (full) Cleans 205/135
2 Muscle Ups
2 Hang Cleans 205/135
3 Muscle Ups
3 Hang Cleans 205/135
4 Muscle Ups
4 Hang Cleans 205/135
Add 1 rep per round until time is called.
AMRAP 10 Minutes
2 C2B Pull Ups
2 Front Squats 185/125
4 C2B Pull Ups
4 Front Squats 185/125
6 C2B Pull Ups
6 Front Squats 185/125
8 C2B Pull Ups
8 Front Squats 185/125
Add 2 reps per round until time is called. Bar comes off the floor and should be a medium heavy load for you. First reps can be full cleans off the floor.
Post rounds and Rx to comments.
All The Good Reps, and Only the Good Reps
By Chris Fox
Originally posted on 1.12.15
We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.
With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.
At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh... that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.
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