28
Jul
07292020
Crossfit Garage – CrossFit
Metcon
Front your Squat (Time)
800 Meter Run, then:
3 Rounds:
21 Front Squats
18 Hanging Knee Raises
12 Alternating DB Power Snatch, then:
800 Meter Run
RX 135/85
35/20 DB
RX+ 155/105
50/35 DB
Toes to Bar
One mile run instead of 800m
*barbell received from the ground
Bright Spot
800m Run (Time)
Max Effort 800m Run
1-Mile Run (Time)
Max Effort 1-Mile Run
Front Squat
Toes-To-Bar
Intended Response
Much emphasis on and work for the hip flexors today, so be sure to mobilize hips, glutes and quads. Use the run to relax the arms (forearms) as those will fatigue quickly. Athletes will want to strategize how they will break up the movements (front squats: 3 sets of 7), hanging knee raises: 2 sets of 9) etc before beginning to make the larger sets more manageable