Front Skwats, Accessory Work & A Triplet

Friday 24.07.15

Kara Webb's time on event 1 at the CF Games would have seen her place 3rd against the entire men's field. Sitting in 1st after day 1.

Kara Webb’s time on event 1 at the CF Games would have seen her place 3rd against the entire men’s field. Sitting in 1st after day 1. Here’s hoping she can go all the way to Sunday in that top spot. 

Strength: 

“5-3-2-2-2-1”

  • Front Squat

6 working sets increasing the weight all the way up to your final heavy single.

Accessory Work: 

  • 3×8 Stiff Legged Deadlift
  • 3×10 Split Lunge

METCON:

8min AMRAP

  • 9 Hang Power Cleans 60/40kg
  • 15 Bar Facing Burpees
  • 21 Air Squats

Post loads, rounds & reps to comment section below.

  • Fee says:

    A: worked up to 70kg (or maybe 75kg) – it felt hard either way!
    B: 35kg for Deads and 5kg for each hand for the lunges
    c: 3 rounds RX – just got that last squat in… my legs feel absolutely amazing now 🙁

  • Sarah Cav says:

    A: 45, 50, 55, 57.5, 60, 65kg. New 1RM. interested to do a retest on fresh legs.
    B: did it
    C: 2 rounds 11 sqts RX. Spicy for the ol’ legs
    Go Kara Webb

  • Emma says:

    A. worked up to 65 kg, new 1 rm. Like to try 70 when I am not so sore from wall balls!
    B. first time to do these – 25kgs deadlift and lots of dreadful, wobbly no weight lunges
    C. 2 rounds at 35 kg power cleans

  • tim says:

    A) worked up to 115kg (PR)
    B) 70kg, 10kg
    C) 1 rd + 9 bar burpees*
    struggling today but the Ivan/Tim A banter kept my spirits up

  • Brendo says:

    A: 60kg, 70kg, 80kg, 85kg, 90kg, and 96kg*. Had to work on my own this morning as Ray was a little broken. I tried to encourage him to join me, but my charm offensive must have been too little charm and too much offensive.
    B: 60kg deads and 8kg DB lunge thingys.
    C: 2 rounds plus 7 “skwats” as the young people say. HPCs @ 60kg.

    * – may not have actually completed this rep.

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