CF Class WOD: Strength: Zercher Squat 6×2 These reps should be done around 90-95% of maxZercher squats are performed by setting a bar in the rack at about stomach height. Take the bar in the crooks of your elbows-use a towel or some padding if necessary. Squat down until the bar touches the tops of the thighs and then stand up. Keep pushing knees out and butt back and down. Try to keep as upright as possible and to keep your core tight as the bar will tend to pull you forward. It teaches you exactly how to squat.
Met-Con: As many rounds as possible in 12 minutes:
3 Power Snatches @ 75% of 1 RM 3 Pull Ups 6 Push Ups 9 Jump Touches – 12″ above your maximum reach
KB Class WOD: 5 Rounds: 1 minute on the minute
20 Box Jumps (24″/20″)
5 Rounds: 1 minute on the minute
20 American Kettlebell Swings (55/35)
Coaching Point – be sure arms are fully extended overhead, kettlebell straight up and down towards ceiling at the top of the movement[gallery ids="34520,34522,34524,34526,34528,34529,34530,34531,34532,34533,34534,34535,34536,34537,34538,34539,34540,34541,34542,34543,34544,34545,34546,34547,34548,34549,34550,34551,34552,34553,34554,34555,34556,34557,34558"]]]>