CrossFit MontCo – CrossFit
Coaches Corner
Position Yourself!Set your stance. You should set your stance as wide as possible, with your knees pushed out to the sides and your feet pointing straight ahead or slightly outward. Using a wide stance when squatting will place greater stress on the posterior chain (glutes, hips, hamstrings, and back) where it belongs, not on the quads (it’s? a common misconception that the quads are really important for squatting maximal weights)
Weightlifting
Box Squat (Box Squat 3 x 10 @84% of their normal back squat m)
These have a wider stance and they should be sitting tall on the box.
https://www.youtube.com/watch?v=e9HloHClt2Q
Metcon
Metcon (Time)
25 min cap
4 Rds (1 person first two rounds, then partner does 2)
10 Power Cleans, 135/95
10 Bar Facing Burpees
4 Rds (you complete the first two rounds, then your partner does two)
10 Jerks,
10 box jump overs
4 rds (you complete the first two rounds, then your partner does two)
10 thrusters
10 pull ups
2 rds (you complete one round, then your partner does one round)
15 Power Cleans, 185/135
15 Bar Facing Burpees
2 Rds (you complete one round, then your partner does one round)
15 Jerks
15 Box Jump overs
2 Rds (you complete one round, then your partner does one round)
15 Thrusters,
15 Pull Ups