The Power House at Highland
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10:20 pm

160712

P1 Strength:
3-4 Sets
1 or 2-KB or BB Front Squat x 12-9-6-6
Rest 30-60"
Pullup, chinup in sets of 3-5 in a way that challenges strength/stability or horizontal row in sets of 12-15
Rest 30-60"
***for the chinup/pullup use band resistance or complete negatives

P2 Strength:
Every 90" for 4-5 Sets
Squat Clean + 3 Front Squats & 2-4 C2B Pullups
***The Goal is to work up to 60% of max front squat or more by the last set

P1 WOD:
7 Rounds for time
7 Goblet Squats
7 Jumping Pullups, TRX Pullups or Bent Over Row
***recommended load is 50% of heaviest kb goblet squat

P2 WOD:
7 Rounds for time
7 Front Squats
7 C2B Pullups
https://www.crossfit.com/workout/2012/01/24#/comments
***load for the front squat is 165/95 or 50% of pr front squat, whichever is lighter
***clean the bar from pads