Wednesday, January 6, 2016

For Wednesday we hit some Front Squats and a fun MetCon!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Screen Shot 2016-01-03 at 9.12.31 PM

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party! Post Holiday Party 2016

Amplify & Anarchy: What's with the logo? Read "2016: A New Year" in Words of the Week, by Scott. 485844_615799498431953_1702746403_n

WEDNESDAY Strength Front Squat [Video] Every 90 seconds for 5 sets complete 5 Front Squats @60-70% of 1repmax.

Conditioning With a running clock... Part A. At 0:00: 2 Rounds Of: • 30 Wall Ball Shots (#20/14) • 15 Chest to Bar Pull-ups

Part B. At 5:00: 2 Rounds Of: • 24 Wall Ball Shots (#20/14) • 12 Chest to Bar Pull-ups

Part C. At 10:00: 2 Rounds Of: • 18 Wall Ball Shots (#20/14) • 9 Chest to Bar Pull-ups

* Rest will be any time remaining after all reps have been completed and before the new 5 minute section begins.

Optional CrossFit Open Prep (Only if you feel good. Otherwise, rest up!) EMOM For 12 Minutes: • Odd Minutes: 6-8 Kipping Handstand Push-ups • Even Minutes: 12-15 Airdyne Calories

Front Squat Reminders