Tag Archives: Front Squat

Bench Press then Power Cleans, Push Press and Front Squats

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Every 3 minutes for 15 minutes

  • 5 x Bench Press @ Body Weight (165lbs)
  • 5 x Strict Pullups

Then Rogue Invitational Barbell Cycling Challenge.

Every 2 minutes for 5 rounds, cycle quickly and cleanly through the reps.

  • 6 x Power Cleans @ 75lbs
  • 6 x Shoulder to OH
  • 6 x Front Squats
  • 6 x Ground to OH

Results: No real results to report here. Completed all as shown. Metcon with 0:45-1:00 rest between the sets. Harder than it looks :-).

Cleans then KBS, Front Squats and Pullups

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Warm up with 3 rounds

  • 3 x Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes, 3 Position Clean

  • 1 x High Hang Squat Clean
  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Then for time 30-20-10

  • Kettlebell Swings @ 24kg
  • Front Squats @ 110lbs
  • Pullups

Results: Squat Cleans still sloppy. Foot work and timing challenges. Kept the weight around 95-115lbs. Metcon 15:12.

Front Squats then Run, Squat Cleans and Push Press

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Every 2 minutes for 12 minutes, Front Squats

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%+
  • Set 6 – 1 reps @ 90%+

Then every 5 minutes for 20 minutes (4 rounds), Street Parking WOD from July 26.

  • Run 200m
  • 15 x Hang Squat Clean @ 85lbs
  • 15 x Push Press @ 85lbs
  • Run 200m

Results: Front Squats 135-155-175-185-195-205lbs. Metcon completed all 4 rounds. Last round with about 10 seconds to spare. Street Parking WODs are tough!

Death by EMOM

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Trying this interesting EMOM WOD from CF Invictus

Part 1 – For max reps

  • 60 second Row
  • Rest 60 seconds
  • 60 second Alternating Dumbbell Snatch @ 20kg
  • Rest 60 seconds
  • 60 second Toes to Bar
  • Rest 60 seconds
  • 60 second Double Unders
  • Rest 60 seconds
  • 60 second Front Squats @ 110lbs
  • Rest 60 seconds
  • 60 second Pushups

Rest 4 minutes then

Part 2 – EMOM for 24 minutes (4 rounds) do 55-65% of the reps from part 1 per round for each corresponding exercise

  • Minute 1 – Row
  • Minute 2 – Alt. DB Snatch
  • Minute 3 – Toes to Bar
  • Minute 4 – Double Unders
  • Minute 5 – Front Squats
  • Minute 6 – Pushups

Results: Could only finish two rounds in part2 before I had to stop. Felt like I was going to be sick. 🙁

Part 1 – Row 6, Snatch 20, T2B 23, DU 82, FS 18, Pushups 41

Part 2 – Row 4, Snatch 12, T2B 12, DU 45, FS 10, Pushups 22.

Split Squats and Bent Rows then T2B and Front Squats

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5 rounds, increase weight per round

  • 3 x Front Rack Rear Foot Elevated Split Squat Left
  • Rest 10-15 seconds
  • 3 x Front Rack RFE Split Squat Right
  • Rest 10-15 seconds
  • 5 x Barbell Bent Rows
  • Rest 60-90 minutes

Work up to a heavy triple Split Squat.

Then for time

  • 9 x Toes to Bar
  • 9 x Front Squat @ 61kg
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 3 x Toes to Bar
  • 3 x Front Squat
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 9 x Toes to Bar
  • 9 x Front Squat

Results: Split Squats/Row 95-105-115-125-135lbs. Metcon 5:48, started with weight on ground and power cleaned it up.