Thursday, May 4th: 5 RM Tempo Front Squats and “CFLA Time/Task Priority WOD”

Have you ever played with our Atlas Stones? It’s functional movement at it’s finest!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. 3 Rounds Not for time:
5/side Cossack Squats, 10 Russian Kettlebell Swings, 10 Ring Rows

 

3. 5 RM Tempo Front Squats

20 minutes to work up to a 5RM Front Squat with a 4 second eccentric, 2 second pause at the bottom.

LIII/LII: as written
LI: practice the Tempo Front Squats in sets of 5. Find a light to moderate weight and hold for 3 total sets.

4. “CFLA Time/Task Priority WOD”

a) Row 500m for time
Rest 3 minutes
b) Row as many meters as possible in the time it took to row 500m
Rest 3 minutes
c) Row the result of effort (b) for time.

LIII: as written
LII: as written
LI: rows 3 x 5oom, not for time, rest as necessary
Have fun!

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