Tag Archives: Front Squat

Front Squats then KB Cleans, Goblet Squats and Row

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 5 rounds for time

  • 4 x Single Arm Alternating Kettlebell Clean and Press (2 per side) @ 24kg
  • 8 x Goblet Squats @ 24kg
  • 12 Calorie Row
  • Rest 1 minutes

Results: Front Squat 125-145-165-185-205-215lbs. Metcon – 17:56 including the rest.

Front Squats then Cleans, Pullups and Sandbag Thrusters

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Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.

Front Squats then Power Clean, Thruster and S2OH

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6 rounds of Front Squats, rest 2 minutes between rounds

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%
  • 5 x Front Squat @ 70%
  • 3 x Front Squat @ 80%
  • 1 x Front Squat @ 90%

Then AMRAP in 6 minutes of (CF Invictus WOD from Instagram)

  • 1 x Power Clean @ 95lbs
  • 1 x Thruster
  • 1 x Shoulder to OH

Results: Front Squat 140-165-185-160-180-200lbs. Metcon 14 rounds.

Back Squats and Toes to Bar then DUs, Push Press and Front Squats

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3 rounds

  • 8 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then AMRAP in 14 minutes of (CF Invicuts WOD from August 29, 2019)

  • 40 x Double Unders
  • 20 x Push Press @ 85lbs
  • 20 x Front Squats @ 85lbs

Results: Used 175lbs for the back squats. Metcon – 3 rounds exactly.

Front Squats then DUs, Dumbbell Snatch and Reverse Lunges

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Inspired by the Crossfit Invictus WOD from today.

3 rounds of

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%

Rest 2 minutes between rounds.

Then every 2 minutes for 10 minutes

  • 1 x Front Squat @ 90%

Then 3 rounds for time of

  • 100 x Double Unders
  • 20 x Alternating Dumbbell Snatch
  • 10 x Dumbbell Overhead Reverse Lunge Left Hand
  • 10 x Dumbbell Overhead Reverse Lunge Right Hand

Results:  Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.