1Rm Front Squat

  • Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM.
  • Rest 2 min between singles as you approach your 1RM.


”Snatch Balls”
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie

Open:  As written
Performance: (75, 55)
Fitness: (65, 45) (14, 10)
Scaled: (55, 35) (10, 8)

  • Today’s metcon is short, but will be challenging – weights should be light.
  • This is a couplet of power snatch and wall balsl. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit.
  • Pace yourself early and make a push in the last couple of minutes if you have gas in the tank