For Wednesday we hit some Front Squats and a fun MetCon!
AMPed UP Resolution Challenge
Join the Lurong Living plan to get your nutrition on track for 2016! Info here.
Amplify Post-Holiday Party
Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!
Amplify & Anarchy: What's with the logo?
Read "2016: A New Year" in Words of the Week, by Scott.
WEDNESDAY Strength Front Squat [Video] Every 90 seconds for 5 sets complete 5 Front Squats @60-70% of 1repmax.
Conditioning With a running clock... Part A. At 0:00: 2 Rounds Of: • 30 Wall Ball Shots (#20/14) • 15 Chest to Bar Pull-ups
Part B. At 5:00: 2 Rounds Of: • 24 Wall Ball Shots (#20/14) • 12 Chest to Bar Pull-ups
Part C. At 10:00: 2 Rounds Of: • 18 Wall Ball Shots (#20/14) • 9 Chest to Bar Pull-ups
* Rest will be any time remaining after all reps have been completed and before the new 5 minute section begins.
Optional CrossFit Open Prep (Only if you feel good. Otherwise, rest up!) EMOM For 12 Minutes: • Odd Minutes: 6-8 Kipping Handstand Push-ups • Even Minutes: 12-15 Airdyne Calories
Front Squat Reminders