Tuesday 20141216


Front Squat 

  • 8-6-6-4-2-2-1 

Bench Press 

  • 8-6-6-4-2-2-1

Start light(er) working to 90-95% effort for set of one rep. 

2 x Front Squat 30:30* (w/ 30% of 1RM) 

2 x Bench Press 30:30* (w/ 30% of 1 RM) 

Same as last week, different movements. 

*30:30 = 30 seconds of work followed by 30 seconds of rest. The "rest" for the squat is in the down position (keep abs and back engaged). Since it is front squat don't cave forward. Keep your back upright and your elbows HIGH. Rest for the bench press is with the barbell over chest, arms extended. 2 x 30:30 = 2 minutes of continuous work and "rest". 


As many rounds as possible in 4 minutes of...

  • 5 Hang clean @ 135/95/75
  • 5 burpees

Rest 5 min.

As many rounds as possible in 4 minutes of...

  • 75/65/45 lb thrusters, 5 reps
  • 2/1.5/1 pood kettlebell swing, 5 reps

Scaling in workout. 

Post weights, rounds and any DIY project your would like to see in the End of Three Fitness DIY Corner to the comments. 


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.