Industrial Athletics – CrossFit
One of our heavy lifts for the month of August is Front Squats. We will also be working on Clean and Jerks this month. So, a focus on Front Squats will help us drive more weight out of the bottom of the squat clean.
Front Squat
Front Squats
E2MOM 8 Min:
5,5,5,5 (80%)
Metcon (AMRAP – Reps)
3 Rounds for Reps:
1 Min Row (Cals)
30 Sec Rest
1 Min Power Snatches (135/95)
30 Sec Rest
1 Min Ring Dips
30 Sec Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Row (Cals)
30 Sec Rest
1 Min Power Snatches (115/75)
30 Sec Rest
1 Min Ring Dips (may use a red band only)
30 Sec Rest
Brass:
3 Rounds for Reps:
1 Min Row (Cals)
30 Sec Rest
1 Min Hang Power Snatches (95/65)
30 Sec Rest
1 Min Box Dips
30 Sec Rest
Bronze:
3 Rounds for Reps:
1 Min Row (Cals)
30 Sec Rest
1 Min Hang Power Snatches (75-55/55-35)
30 Sec Rest
1 Min Pushups (may use box)
30 Sec Rest