Call Us: (919) 907-1233

12 Minutes Of Power

5
Jun

12 Minutes Of Power

Need a gift for Dad for Father’s Day?  Click here!

Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Sunday 060610 – Click Here For Today’s Schedule 
Front Squat
Warmup: 
Perform 5 reps @ 40%, 50%, and 60% 1RM
Work Sets:  
2 sets of 3 Reps @ 75% 1RM
1 set for max reps @ 75% 1RM
–Rest–
Every minute on the minute for 12 minutes:
5 DB Hang Power Cleans (35/27)
5 DB Split Jerks (35/27) — alternate split leg from round to round

Post Front Squat Loads to Comments
For the strength segment, you will do three warmup sets for the Front Squat followed by three work sets at 75% 1RM.  Note that the third work set is actually performed for max reps at 75% 1RM.  .  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Presses must be performed to full elbow and shoulder extension at lockout. 

For the Metcon, use a load that allows you to complete all 10 reps every round.  

There is NO OPEN GYM TODAY! 

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting Monday
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Leave a Reply