Tag Archives: Front Squat

Strict Press then HPC, Front Squat and T2B

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4 rounds

  • 8 x Strict Press @ max weight from last time

Then AMRAP in 12 minutes of

  • 3 x Power Clean @ 135lbs/60kg
  • 6 x Front Squat @ 135lbs
  • 9 x Toes to Bar

Results: Used 105lbs/48kg for the Strict Press (only 7 reps in last round). Metcon 6 rounds.

Weighted Pullups and MU Transitions then TGUs, KBS and KB Front Squats

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Spend 15 minutes working on

  • Ring Muscle Up Transitions

Then 5 rounds of

  • 1-2 x Weighted Pullup @ 20kg

Then a modified version of the Arnie benchmark WOD… For time

  • 15 x Turkish Getups @ 16kg, Right Arm
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Left Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Right Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 15 x Turkish Getups @ 16kg, Left Arm

Results: Meton 21:40. Very interesting workout… never did that many TGUs in a row (Rx is 21 but that would take too long).

Presses, Power Cleans, Front Squats and Burpees

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4 rounds of

  • 10 x Strict Press @ max weight from last time

Then 3 rounds of

  • 10 x Hang Power Clean

Then the Macho Minute WOD from Crossfit New England…

EMOM for 15 minutes for max Burpees

  • 3 x Power Clean @ 95lbs
  • 3 x Front Squat
  • 3 x Push Press
  • Max Burpees

Results: Used 85lbs for the Strict Press. 65lbs for the Cleans. Metcon 53 Burpees… super hard.

Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

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4 rounds of

  • 10 x Back Squat @ max weight from last workout

Then accumulate

  • 30 x Zombie Front Squats @ 95lbs

Then AMRAP in 15 minutes of

  • 6 x Kettlebell Halos @ 16kg clockwise
  • 6 x Kettlebell Halos counter clockwise
  • 12 x Dips
  • 18 x Landmine Front Squat @ 25kg/55lbs (counting only plates)

Finisher accumulate

  • 50 x Alternating Single Leg L-Sit Lifts from Parallettes (l+r=1 rep)

Results: Used 175lbs for the Back Squats. Metcon 4 rounds plus 33 reps.

Back Squats then Row, DB Front Sqauts and DB S2OH

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Starting a new cycle based on some workouts I saw at RepWerks. 4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Back Squat

Then, inspired by CF New England’s “Pressed for Time” WOD, every 6 minutes for 18 minutes, score is total Shoulder to Overhead

  • Row 1k
  • 15 x Dumbbell Bent Rows @ 18kg per hand
  • Max Dumbbell Shoulder to Overhead @ 18kg per hand

Results: Back Squat 135-155-165-175lbs. Metcon 48 reps totak (16-16-16).