Monday 20140714 Open Class

Posted: July 13, 2014 by ladygrape01 in Uncategorized


Congrats to Mimi on her successful completion of Airman Leadership School. 



Front Squat




(% based off 2RM, set 7/7/14)

Keep elbows high, don’t let the upper back round, and avoid knees caving in.

Post weight to comments/ LogWOD



Bear Complex

5 rounds of Bear

(7 reps of Power Clean/Front Squat/Push Press/Back Squat/Back Push Press)

Increase weight each round


video courtesy of CrossFit Aspire



Do NOT let the bar do more than a touch and go on the ground until all 7 reps are done per set.  That said, if you need to rest somewhere during the set, as long as you keep the weight off the ground, you’re fine (meaning, you can rest with the bar in the front rack position, overhead, or back squat rack position)



Scaling Options:

Goal is not to fail, so pick your weight jumps so you don’t fail, but you still push yourself.


Remember, you can combine the Front Squat and Push Press into a Thruster and the Back Squat and Back Push Press into a back Thruster, BUT for the Power Clean, you must lock out the hips and knees fully before proceeding.

Post weight to comments/ LogWOD





Thurster (135/95)

*Do 10. Take a 10 breath break.

Do 9. Take a 9 breath break…

*Goal is to perform sets unbroken.

Scale weight if needed.

One breath = in, then out.


Homework (done on your own outside of class):

Couch Stretch

2x 1 minute per side

Banded Front Rack mobility or stretch lats in door frame.

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