Main – CrossFit
SKILL
Spend some time in your warm-up going through squat therapy and mobility for the front rack.
Spend 20 minutes breaking down the squat clean and front squat and warming up for the weight in the workout.
WOD
Minute 1= 1 Squat clean (40kg/60kg)
Minute 2= 2 UB Front squats (40kg/60kg)
Minute 3= 3 UB Squat cleans
Minute 4= 4 UB Front squats
Minute 5= 5 UB Squat cleans
Minute 6= 6 UB Front squats
Minute 7= 7 UB Squat cleans
Minute 8= 8 UB Front squats
Minute 9= 9 UB Squat cleans
Minute 10= 10 UB Front squats
Minute 11= 11 UB Squat cleans
Minute 12= 12 UB Front squats
*UB= Unbroken
Keep hold of the barbell, do not drop it.
If you drop it before completing the required amount of reps for that minute you’re done).
SCALING
Reduce weight
NOTE:
– One barbell.
– The first front squat each time can be a squat clean.
Metcon (AMRAP – Reps)
If you complete the workout your score is 78
If you complete minute 6 your score is 21
