Strength

Front Squat 8-5-5-3-3-2-2-2

Work up to a strong effort front squat.  Start light and increase the weight for each set.  The focus here should be keeping your torso upright and tracking your knees over your feet.   If your chest and elbows are collapsing forward you have probably gone too heavy. Establish good form early and increase only if your mechanics are sound.  Keep that bar racked on your shoulders throughout the lift!

WOD

AMRAP 10 Minutes

20 Burpee Bar Hops
10 Front Rack Lunges 135/95lbs

This is a repeat workout!  If you are not logging your workouts you should start now!  CrossFit Davis has Beyond The Whiteboard available.  Sign up here!

Off Ramp WOD

AMRAP in 10 Minutes

20 Burpees
10 Front Rack Lunges 45/35lbs

Remember that jumping over that bar makes everything else harder.  Scale the jump itself to a lower height to make the lunges more manageable.