Monday, March 17, 2014

St. Patrick's Day Front Squat Work!

REMINDERS Friday Night Lights: This Friday come to complete the Open WOD and help cheer on others! Progrenex is coming to pass some goodies out between 5-7pm.

Amplify Olympic Lifting Meet: On Saturday we will have a Team WOD at 9am.  Then, starting at 10:00am, we will host an Oly Meet open to Amp Members Only.  Athletes will perform Snatch and Clean & Jerk lifts for an Oly Lifting Total, similar to a USAW Meet.

Garage Games Amplify Open: Our second annual Garage Games competition is nearing! April 12-13.  If you aren't competing, we need your help that weekend! If you can volunteer to set up, tear down, judge, or assist in any other way we need you. Saturday is the individual competition, and Sunday has team and masters. See an Amplify coach if you can help.


MONDAY Strength Front Squat [wmv][mov] Take 12-15 minutes to establish a new heavy 1rep Front Squat.

Conditioning For Time: 10-20-30-40 Reps Of: Hand Release Push-ups 20-15-10-5 Reps Of: Front Squats (#135/95)

Mobility for Front Rack Positioning

Amplify's CrossFit Open Leaderboard