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Monday's WOD - 4/15/2019

Skill:

4x5 - 2-Arm TEMPO KB Front Squat @ moderate to challenging weight

**Athletes will clean the kettlebells into a solid front rack position w/ neutral wrists, thumbs to collar bones, and vertical forearms and perform the tempo KB front squat as follows:

2-3 sec controlled descent into the bottom of the squat

Pause + 2 deep belly breaths (blowing all air out) in bottom of squat

Drive out of the hole to standing


Strength:

Front Squat

**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x5@70%

1x5+AMRAP@70%


WOD:

4RFT:

200m Sprint

250/200m Row

10 2-Arm KB Front Squats @53/35

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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