Wed 9.14.16

“They always say time changes things, but you actually have to change them yourself.”

Strength: Back Squat, 60%, 4×8, EMOM (FAST)

  • The squats today need to be fast. you should be done with your set of 8 in 12-15 seconds.

Huff and Puff: 10 Min AMRAP

  • 9 Front Squats (145/105)
  • 12 Bar Facing Burpees (forward facing the bar, lateral burpee)
  • 200 Meter Run

Then 3 minute break

  • 1 Mile Run for Time :0(
  1. Scaling suggestions:
    1. Goal of AMRAP: since it is only 1o minutes you will be in the 2-5 round mark. I am not expecting a lot of rounds. I am expecting it to be tough though.
    2. Front Squats – Scale the weight to get 9 reps out everytime. You do not want to break the set of 9 up
    3. BFB – Scale down to 9 reps if 12 it going to take too long
    4. 200 Meter Run – only sub out if injured
    5. Mile Run – don’t avoid coming to class because i have this programmed. ;0)

Shoutouts: None

Box News:


9.14.15 scores 9.14.16 board


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