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Friday CrossFit

22
Sep

Friday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

TEMPO FRONT SQUAT

tempo variation

9 Sets of 1 Tempo Front Squats

There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Note – the range of motion from parallel to the bottom of our squat will not be dramatic. The actual distance may not be dramatic, but the tension under those specific positions are what makes this challenging and productive.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

2: Metcon (Time)

5 Rounds:

20/16 Calorie Row

10 Thrusters (95/65)

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