Front Squat – Page 3 – Fitness Managed

OLY Power Complex then Row

By cbroccoli | 12/11/2024 - 05:34 |13/11/2024 Heavy Weights, Medium (< 15 min), Task Based, Triplet, W

CF Mainsite WOD from 18. Oct… for time

9 x Deadlifts @ 245lbs/110kg
15 x Front Squats @ 155lbs/70kg
21 x Power Clean and Press @ 125lbs/57kg

Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.

Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of

Row for Calories

Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.

Cleans and Squats then Burpees and Weighted Situps

By cbroccoli | 25/10/2024 - 09:55 |25/10/2024 Couplet, Heavy Weights, Lower Body/Legs, Medium (< 15 min), Task Based, W

5 sets of

4 x Back Squat @ 10lbs/5kg heavier than last time

Then 5 rounds increasing weight per round

3 x Hang Power Clean
8 x Front Squats

Then as fast as possible, accumulate

50 x Weighted Straight Leg Situps @ 10kg

Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.

Clean, Press and Squat Complex then Row

By cbroccoli | 16/09/2024 - 09:07 |16/09/2024 Full Body, M, Medium (< 15 min), Singlet, Task Based

Leave a comment

10 rounds

1 x Power Clean @ 120lbs/55kg
3 x Strict Press
6 x Front Squat
Rest 2 minutes

Then for time

Row 3k (try and maintain nose breathing only)

Results: Metcon 16:03.

Front Squats and RFE Split Squats then KBS, V-Ups and Thrusters

By cbroccoli | 04/09/2024 - 07:00 |04/09/2024 Lower Body/Legs, M-G, Medium (< 15 min), Medium Weights, Task Based, Triplet

Leave a comment

Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds

3 x Front Squat @ 87-92% of 1RM (heavier than last time)

Then 3 rounds of…

10 x Rear Foot Elevated Split Squats per Leg @ 16 kg per Hand

Then for time 21-15-9 of

Kettlebell Thrusters @ 14kg per hand
V-Ups
Dual Kettlebell Swings @ 14kg per Hand

Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

By cbroccoli | 24/08/2024 - 14:56 |24/08/2024 Body Weight, Lower Body/Legs, Medium (< 15 min), Task Based, Triplet, W-G-M

Leave a comment

Every 3 minutes for 9 minutes

3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

10 x Alternating Pistol Squats (5 per leg)
5 x Deficit Handstand Pushups

Then 4 rounds for time

10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
15 x Burpees
20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

Search for:
About

My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
Calendar
May 2025

M T W T F S S

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

« Apr
Latest Updates
Tags
Air Squat Air Squats Assault Bike Back Squat Ball Slams Barbell Rows Battling Ropes Bench Press Bike Bottoms Up Carry Box Jumps Burpee Burpee/Pullup Burpee/T2B Burpee Box Jumps Burpees Clean Cleans Clusters Cossack Squat Curls Deadlift Deadlifts Devil Press Dip Dips Double Under Double Unders Dumbbell Cleans Dumbbell Press Dumbbell Rows Dumbbell Snatch Dumbbell Squats Dumbbell Thrusters Dumbbel Row Dumbell Press Dumbell Rows Farmer Carry Farmers Carry Frog Stand Front Squat GHD Situps Glute Bridge Goblet Squats Good Mornings Halos Handstand Handstand Hold Handstand Plate Walks Hand Stand Pushups Handstand Pushups Handstands Handstand Walk Hanging Cleans Hanging Snatch Hip Thrusts Hollow Hold Hollow Rocks Jerk Kettl Kettlebell Cleans Kettlebell Press Kettlebell Snatch Kettlebell Swings Kettlebell Thrusters Kickstand Squat Kneel-Stand Knees to Elbow Knee Tucks L-Hang L-Sit Landmine Rows Lunges Man Makers Mountain Climbers Muscle Up Muscle Ups Overhead Lunge Overhead Squat Overhead Squats Pike Lift Pistol Squats Plank Planks Power Clean Power Cleans Power Snatch Prowler Sled Push Pullups Push Press Pushup Pushups Renegade Rows Reverse Lunges Reverse Rows Ring Dips Rollouts Row Run Run 1 Mile Run 3k Run 5k Russian Twist Sandbag Cleans Sandbag G2OH Sandbag G2S Sandbag Over the Shoulder Sandbag Thrusters Shoulder Taps Side Plank Single Leg Deadlift Situps SkiErg Skin the Cat Snatch Split Squat Split Squats Squat Squat Cleans Squats Squat Snatch Step Up Strict Press Strict Pullups Sumo Deadlift Sumo Deadlift Highpull Superman Superman Hold Superman Rocks Thruster Thrusters Toes to Bar Toe Touches TRX Atomic Pushup TRX Atomic Pushups TRX Knee Tucks TRX Pike Press TRX Pushup TRX Revere Rows TRX Reverse Rows TRX Tricep Extensions Turkish Getups Upright Rows V-Ups Waiter Carry Wall Balls Wall Walk Wall Walks Weighed Pullups Weighted Dip Weighted Pullup Windmills Windshield Wipers

My Runs…

Running Log powered by RunningAHEAD
Meta