WOD for Friday 11-20-15. Weekend schedule.November 20, 2015
Strength- A) 10 Minutes to establish your 5 RM front squat. You can push a little more aggressively than on Monday’s backsquat. Instructors, in each class, please demonstrate how to ditch the bar forward in the event of a miss. B) In 10 Minutes, At 85% of 5 RM, take a set x5, recover, x5, recover, x? to fatigue.
Score your 5RM and your fatigue set (weight and reps)
Work Capacity-AMRAP in 8 minutes. 8 Cleans (ground to shoulder, any Work capacity-height on the catch), 8 Front Squats, 8 Shoulder to Overhead. 135/95.
I did this several months ago and got an unexpectedly poor 3 rounds. I’m looking forward to tackling this, although I will do so Saturday.
Please don’t back off your strength efforts in order to “do better” on the metcon. Id rather see a really good number on your 5rm & set to fatigue than on the AMRAP. That said, you should take plenty of time between strength and work capacity to recover.
Recall, Gage has got you in the AM, Jade is at 5 and 6 pm. Brock is at 1pm. Yoga is Saturday this week only, at 9am. Open gym 10-12. Sunday Open gym 10-12, Monster’s are mashing at 10.