Position Drills / Stretches
3 Sets:
10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position
Strength:
Front Squat 3 Rep Max @ 19 X 9 (tempo) - 5 Attempts (start w/ empty bar)
Tempo 19 X 9 = 1 sec descent, 9 sec hold on bottom, X means fast up, 9 sec hold on top
Yes...it should take you 1 minute to do the 3 reps. Not concerned about heavy weight just looking for solid positioning.
Go to the link below to read about "tempo."
http://www.crossfitinvictus.com/must-read-posts/what-does-30x0-mean/
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WOD: 21-15-9 with a 12 Minute Cap -- pick a weight you can handle. (Go back and look at the weight you used on 2/13/2015 for an idea)
Mutant Makers (Hang Clean Thrusters) 95/65 (Rx) - 135/95 (Rx+)
Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)
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Video demo of Hang Clean Thrusters below...
3 Sets:
10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position
Strength:
Front Squat 3 Rep Max @ 19 X 9 (tempo) - 5 Attempts (start w/ empty bar)
Tempo 19 X 9 = 1 sec descent, 9 sec hold on bottom, X means fast up, 9 sec hold on top
Yes...it should take you 1 minute to do the 3 reps. Not concerned about heavy weight just looking for solid positioning.
Go to the link below to read about "tempo."
http://www.crossfitinvictus.com/must-read-posts/what-does-30x0-mean/
-----------------------
WOD: 21-15-9 with a 12 Minute Cap -- pick a weight you can handle. (Go back and look at the weight you used on 2/13/2015 for an idea)
Mutant Makers (Hang Clean Thrusters) 95/65 (Rx) - 135/95 (Rx+)
Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)
-----------
Video demo of Hang Clean Thrusters below...
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