Untitled (just like the 3rd song on “White Light, White Heat, White Trash”–name the band anyone?)

Readers be warned, the graphic nature of this photo may offend some viewers. A different sort of sweat angel--Golden's sweat butt.  He had just front squatted 310# though, so we can cut him a little slack.

Readers be warned, the graphic nature of this photo may offend some viewers. A different sort of sweat angel--Golden's sweat butt. He had just front squatted 310# though, so we can cut him a little slack.

 

The noon class and the pin up girl in the front row.

The noon class and the pin up girl in the front row.

 It is a general rule of thumb in lifting that one works the quick lifts before the power lifts.  For example, one would work the snatch before the deadlift or other strength building lifts.  After one works the clean and jerk, one might squat, or press, or deadlift.

However, I often like to work the front squat before the clean and the overhead squat before the snatch.  I find that the most difficult part of those two lifts is the 3rd pull.  Many CrossFitters lack the confidence to commit to dropping under the barbell. By doing the front and the overhead squat first, the trainee has the confidence to really pull themselves under the bar because the weight is much less than what they just did.

Schedule Change: The Tuesday/Thursday 12:30 class has been changed to 12:00 starting immediately.  Jocelyn will now be teaching the class.

Workout:

Work up to your 1RM in the Front Squat.

If your previous 1RM is 275#, then your rep scheme should look something like this:

45×10, 95×5, 135×3, 185×3, 205×2, 225×2, 245×1, 265×1, 275×1, 285×1

Then:

5 Rounds

100m Row

3 Squat Clean Thrusters 175/115#

Post WOD completed and score to Commments.