Tuesday Front Squats and a tough take on "Grace!"
Reminder: Free trial classes continue this week! Spread the word. Bootcamp Class: Mon & Wed, December 15th, 17th at 6:30pm. CrossFit Teens Class: Tues & Thurs, December 16th, 18th at 6:30pm. Olympic Lifting: Tues & Thurs, December 16th, 18th at 6:30pm.
Amplify’s “12 Days of Fitness” Each day leading up to Christmas we will post a 1 minute exercise challenge on our Facebook Page, to be completed for fun either at the gym or at home. Post scores to comments on the daily Facebook post. Each challenge will be max reps in 1 minute. Great for a “cash out” post-wod, or else at the house or on your own time throughout the day. Also: mark your calendars for Amplify's 5th annual Post Holiday Party!
TUESDAY Warm-up Tabata: Air Squats 8 Rounds of max reps, 20 seconds "on," 10 seconds "off."
Strength Tempo Front Squats [wmv][mov] 5 sets of 3 reps @ 60-70% of 1repmax. Tempo: 3-0-1-0 The first number (3) is the eccentric, or lowering, component of the lift. The second number (0) denotes any pause at the midpoint. The third number (1) is the concentric, or lifting, component. Finally, the fourth number (0) denotes any pause at the top.
Conditioning For Time: 30 Clean & Jerks (#135/95)
Every minute on the minute perform 5 Air Squats.