ANNOUNCEMENT:
CrossFit Queens Run Club begins the week of July 15th! If you’re interested, please fill out THIS form! LAST DAY TO DO THIS!
STRENGTH:
Front Squat: Build to Heavy Single
——NOTES——
-We will be transitioning to some Front Squats over the next 1-2 months. So, we will be using this number for percentages. This should be a “technical max”, meaning we are looking for solid ROM and posture. Avoid grindy “Mash Potato” reps. Your legs should feel pretty strong from the little Back Squat phase we did, but its possible, that this may feel a little off positionally. Don’t stress! Thats why we are working on it.
-Athletes with a compromised front rack position may do Frankenstein Squats, or even Back Squats for newer athletes.
CONDITIONING:
——RX+——
Every 3:00 x 5 rounds
15/10 Calorie Row
15 T2B
30 Air Squats
——RX——
Every 3:00 x 5 rounds
15/10 Calorie Row
10 T2B
30 Air Squats
——FITNESS——
Every 3:00 x 5 rounds
15/10 Calorie Row
15 Half Burpees
15 Air Squats
