Bracing the front rack


Nick | 04/09/2019 | 6

We’re hitting another accessory strength move today – a static front rack hold.  We’ll be trying to accumulate 5 sets of :60 in the front rack at approximately our 1 rep max front squat weight.  Load up – it’s better to break up your sets than to go too light.  After each :60, we’ll get a set of as many push ups as we can do.

The WOD has us hitting a 5 minute AMRAP 3 times with a 1 minute break in between each.  Each will start with a 30 wallball buy in (again, go heavy here – or if not heavy, at least unbroken!) and then alternates between a run and some DB snatches for the remainder of each 5 minutes.

STR:

Front Rack Holds @ 1RM Front Squat

5 x :60

superset w/ ME push ups

WOD:

3 rounds

AMRAP 5

*30 WB buy in (heavy)

200m run

15 DB snatch (50/35)

=rest 1:00=


6 comments for “Bracing the front rack

  1. Hillary says:

    I think I get it
    i=1;
    for i=1:3 {
    i++;
    clock = 0;
    clock (start());
    30 WB;
    while (clock < 300){
    200 m run
    15 DB
    }
    60 seconds rest;
    }

  2. Abigail R says:

    WOD: slowest round was 212 reps rx. this was today’s version of max effort. 🙂

  3. Dr. Dan says:

    #Or in Python
    from WOD import CFSV
    CFSV.doWOD()

  4. Ben B says:

    WoD (analog): slowest round 1 even…

  5. Roger says:

    WOD: All Rds: 1+200
    @ 20# WB, 50# DB

  6. Eoin says:

    WOD: All Rds: 1+201
    @ 20# WB, 50# DB

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