MONDAY

Let’s get the week started off with heavy bear and sprints!

Check out this video on the front rack position.  It’s super important to be in this position when doing your front squats. Remember … roll the bar back on your finger tips when getting into front rack position. I’ve said this over and over and over again. Elbows should NOT be pointing down toward your knees. ELBOWS UP!!!

STRENGTH:

Front squats

2/2/2/2/2

CrossFit WOD:

amrap 12 min:

3 bear 115#/85# RX+ 135#/105# (from the floor)

100 meter sprint

1 bear = power clean + front squat + push press (behind the neck) + back squat + Push press

*** Arms should be fully locked out with the push press. Squats are below parallel!! Pick a weight that you can perform full range of motion.