FRONT SQUAT/DEADLIFT

PHOTO: CrossFit Massapequa Athlete & staple with the 5:45 AM crew, Lou B. locked and loaded! Lou is a great example of what it means to work hard and be consistent. 

STRENGTH:

FRONT SQUAT @ 60% OF HEAVY SINGLE (3X10) – 12 MINS TOTAL

– THEN –

CLEAN GRIP DEADLIFT @ 100% OF CLEAN (3X5) – 12 MINS TOTAL

WOD:

“FIGHT GONE CFM”:

4 ROUNDS OF:

– WALL-BALL SHOTS (20/14)

– BURPEES

– ALTERNATING FRONT RACK LUNGES (75/55)

– DOUBLE UNDERS

* Similar to “Fight Gone Bad”.  In this workout you move from each of four stations after a minute.The clock does not reset or stop between stations. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, athletes must move to next station immediately for best score. One point is given for each rep (L/R on the alternating lunges equals 2 reps).

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