Tuesday 03-03-20 Workout Of the Day

A. E3:00 x 5 sets (15 min)
4 1 1/4 front squats
4 chin ups


Test 1 RM Back Squat if you missed last Friday or chose to not test due to fatigue/soreness from the week

B. 10 min AMRAP @65/95#
10 front squats
10 box jumps @20/24”
10/8 cal bike

Workout Intentions: Part A is a strength piece. Weight will be lighter than a typical set of 4 front squats due to the added 1/4 squat. Rep 4 should be challenging. For chin-ups, add weight or a tempo to challenge yourself. You should have about 60-90 sec of rest each round. Some people did not test their back squat on Friday due to being too sore from Thursday’s workout. If so (or in the case of missing Friday’s workout), you can use part A to do so.  

For Part B, weight should be very manageable to allow for unbroken sets. This metcon will be taxing on the legs, but try to keep moving consistently for the 10 minutes, picking up the pace in the last 90 sec or so. Aim for 5+ rounds.