Friday 9.10.10


Paused front squat

4 sets of 5 reps with a 3 second pause at the bottom

*no bouncing out of the bottom

**aim to start @ 60% 1RM and build

Rest 90 seconds between sets

Back-racked box step-ups

2 sets of 10 reps per leg

Rest 90 seconds between sets

CrossFit Open 18.1


8 toes to bar

10 single arm dumbbell hang clean & jerk @ 22.5/15kg (switch after 5 per arm)

14/12 cal row



Pull up and chest-to-bar pull up progressions

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