Tag Archives: Front Squat

Front Squats then KBS, T2B, Ring Pushups and Front Squats

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Take 15 minutes and work up to a heavy

  • 1 x Front Squat

Then AMRAP in 15 minutes of

  • 21 x Kettlebell Swings
  • 15 x Toes to Bar
  • 9 x Ring Pushups
  • 6 x Front Squats @ 135lbs

For the front squats start with the bar on the floor.

Results: Got up to 205lbs for the front squats..   Metcon 4 rounds plus 18 reps.

Front Squats then KBS, Situps and DUs

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Every 2 minutes for 10 minutes

  • 5 x Front Squats @ 165lbs

Taken from CF New England WOD from March 10.

For time

  • 21 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 18 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 12 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 9 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 6 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 3 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders

Results: Metcon 11:48

Front Squats then Row, Burpees and DB Snatch

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Take 15 minutes and work up to a heavy

  • 3 x Front Squat

Then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 21kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Clean and Press @ 16kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 20kg and DB Clean and Press @ 18kg

Note increased weight for C&P in last round.  16kg was too light.

Results:  For the Front Squats got up to 195lbs.  For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps.  Row took me on around 2 minutes.  For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.

Dumbbell Press then DB Deadlift, DB Front Squat and HSPU

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3 rounds

  • 5 x Seated Dumbbell Press

Increase weight per round, rest as needed.

This next part is mostly a repeat of a WOD from 2017.

5 rounds for time

  • 10 x Dumbbell Deadlift @ 20kg
  • 10 x Dumbbell Front Squats @ 20kg
  • 10 x Handstand Pushups

Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).