01.04.2018 WOD

Weightlifting
Front Squat
50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. at the top it’s OVER. Looking for NONSTOP movement.

immediately into;

Weightlifting
Hip Thrust
50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. it’s OVER. Looking for NONSTOP movement. Everyone can probably even share 135/95 here if you’re stopping around 15-20reps.

Rest 2min. And start back up at the Front Squats. (20min. window. Should get between 4-5 Rounds in)

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Hip Thrust Exercise Benefits: • Improves glute strength, shape, and size. • Improves glute muscle power. • Helps you slay squats and deadlifts. • Strengthens the lower back and leg muscles. • Improves body posture. • Refines leg, ankle, knee, pelvis, and hip movements. _ Do you follow the CHALK daily workouts? This movement is in today’s strength superset. Link in bio. _ Form Tips ???? Push Through the Heels. Ensure Vertical Shins at the Top of the Movement. Keep Knees Out. Achieve Full Hip Extension. Slightly Posterior Tilt the Pelvis. Keep Ribs Down. Maintain Forward Eye Gaze. Make Fists and Dig Arms Into the Bench.

A post shared by Performance Training (@crossfitchalk) on Nov 12, 2018 at 10:09am PST

Metcon
(AMRAP – Rounds and Reps)
12min. AMRAP:
5 Squat Cleans 95/65lb
8 Burpees over the bar
20 Double Unders