June 19, 2020


Set aside some time today to research the significance of June 19th. Use your voice and resources to action change. There is a long road ahead and a lot of work to do, but we know the CFD community is committed to being a part of the solution. We can and must do better for the black community. Start with some research and follow up with a signature to help make June 19th a federally recognized holiday.

Barbell Season

Every 90 seconds for 12 rounds:

1 clean (power or squat)
rest 2 minutes

AMRAP in 5 minutes
front squats 135/95#

Workout Notes

Build up to a heavy squat or power clean today. Continue to re-familiarize yourself with the barbell. You will have twelve chances today, add weight strategically! Create a pre-lift routine (stance, grip, shoulders back, gaze forward, etc.) and execute it before each lift. After twelve rounds, you will have two minutes to rest and load your barbell for front squats. Then you will knock out as many front squats as possible in five minutes. Sustainable set sizes will be crucial to minimizing your rest here. Utilize the squat clean for each new set, maintain a strong front rack position, and aim to drop your hip crease below your knee crease. Let your coach know if you have any questions!

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