Tag Archives: Front Squat

Macho Man Complex from CF New England Repeat

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Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.

Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 sets of the complex above @ 65% of weight reached above
  • Row 250m

Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.

RFE Split Squats then the Invictus Bostion Invitational – Workout 1

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5 rounds

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 2 minutes

AMRAP in 15 minutes of (score max weight Front Squat)

  • 100 x Double Unders
  • 50 x Alternating Dumbbell Snatch @20kg (25 per side)
  • 40 x Toes to Bar
  • 30 x Cal Row/Assault Bike
  • Max 3 x Front Squat. in time remaining

Results: Metcon 155lbs. Finished Row with 4:45 left on the clock. Got in 95-135-155(-165 after clock expired). My normal 3RM Front Squat is around 190lbs.

Front Squats then Situps, Pull Throughs, Devil Press and T2B

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Take 15 minutes and work up to a heavy

  • 3 x Front Squats

Then every 2 minutes for 10 minutes (5 sets)

  • 12 x Front Squats @ 60% of weight from above

Then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Rest 2 minutes then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Results: Part 1 – 190lbs. Part 2 – 115lbs. Metcon used my 44lbs/20kg Sandbag, round 1 42 reps (12 x T2B), round 2 39 reps (9 x T2B).

Cleans then TRX Atomic Pushups, Deadlifts, Cleans S2OH, Front Squats and Row

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5 rounds, 3 position Power Clean

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then 5 rounds for time (Modified version of The Hateful 8 Benchmark WOD)

  • 8 x TRX Atomic Pushups
  • 8 x Deadlifts @ 95lbs
  • 8 x Power Clean @ 95lbs
  • 8 x Push Press @ 95lbs
  • 8 x Front Squats @ 95lbs
  • 8 Calorie Row

Results: Cleans 95-115-125-130-135lbs. Metcon 18:56.