TUESDAY // 10.12.2021

CFW WOD

(1) STRENGTH
Front Squat
3×3
(70%-80%-85%)
+
Pause Front Squat
(2 sec pause)
3×3

*Add weight based on form and technique
*Add 5% based on off of week 1 (Sept 27th)
*Rest 2-3 minutes / sets

Note: The goal of the front squats is to build strength in the legs and core. Focus on maintaining good positions throughout each lift.

(2) WOD
For Time (12 min)
21-18-15-12
Front Squat (135/95)
Toes-to-bar

Note: The goal of todays workout is to build endurance in core and legs. You should feel a burn or fatigue in the legs and core by going at a 80-90% pace.