Tag Archives: Front Squat

Front Squats then BJs, G2OH and Renegade Rows

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 60%
  • 3 x Front Squat @ 75%
  • 3 x Front Squat @ 80%
  • 2 x Front Squat @ 85%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 12 x Front Squat @ 60%

Then, based on a Crossfit Invictus WOD, for total reps, EMOM for 15 minutes

  • Station 1 – 20 seconds Box Jumps
  • Station 2 – 20 seconds Sandbag Ground to Overhead
  • Station 3 – 20 seconds of Renegade Rows

Results: Front Squat 145-165-175-185-195-205-215-135lbs.

Front Squats and HSPU then Cleans, Box Jumps and Plate Walks

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5 rounds

  • 3 x Front Squats
  • Rest 30 seconds
  • 5 x Handstand Pushups
  • Rest 90 seconds

Results: Front Squats 165-170-175-185-190lbs. Initially planned to do more but was really tight and the front squats were a struggle, so took the last 15 minutes to work on mobility instead of the Metcon.

Weighted Pullups and Dips then Row, T2B, KBS and Front Squats

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1 round of

  • 50 x TRX Pike Press

Then 4 rounds of

  • 3 x Weighted Pullups @ 30lbs
  • 5 x Weighted Dips @ 30lbs

Then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Strict Toes to Bar

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Front Squats @ 135lbs

Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).

Front Squats then Power Cleans, Push Press and Burpees

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Every 2 minutes for 12 minutes

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squats @ 95%

AMRAP in 20 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press
  • 5 x Burpees

Results: Fronts Squats 155-175-195-175-195-210lbs. Metcon – 14 rounds plus 8 reps. Now I know why I don’t do this workout often… really brutal.

Compare to past results here. Last time got in exactly 15 rounds with no strength component so only dropped 7 reps which isn’t bad. Also notice that the first time I did this wod in 2014, I did 5 rounds of 5 x Front Squats @ 40kg, now am up to 80kg. Not bad.

Power Cleans then Power Cleans, Pullups, HSPU and Front Squats

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Power Clean
  • Set 2 – 3 x Power Clean
  • Set 3 – 2 x Power Clean
  • Sets 4 to 8 – 1 x Power Clean

Then AMRAP in 20 minutes

  • 3 x Strict Pullups
  • 6 x Handstand Pushups
  • 9 x Power Cleans @ 110lbs
  • 12 x Front Squats

Results: Power Cleans 95-115-135-155-165-175-180lbs (new 1RM max). Metcon 5 rounds plus 6 reps.