Tag Archives: Front Squat

Clean and Jerk then DUs, Front Squats and T2B

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Every 2 minutes for 16 minutes

  • 1 x Squat Clean and Jerk (Push Press)

Then AMRAP in 8 minutes of

  • 25 x Double Unders
  • 8 x Front Squats @ 115lbs
  • 8 x Toes to Bar

Results:  For the C&J 115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 37 reps.

Strict Press then Deadlifts, Squat Cleans, Front Squats and Push Presses

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Take 15 minutes and work up to a heavy

  • 3 x Strict Press

The next part is taken from the CF Invictus WOD from Jan 5, 2019.

For time do 30 rounds of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Strict Press @ 95lbs
  • 1 x Push Press @ 95lbs

Results:  Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps.  For the metcon 14:42.

Cleans and Front Squats then DUs, KBS, BJs, T2B and Squat Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  • 5 x Front Squats

Every 90 seconds for 6 minutes (4 rounds)

  • 3 x Squat Cleans

Increase weight per round to the working weight for the metcon.

Then AMRAP in 16 minutes

  • 50 x Double Unders
  • 40 x Kettlebell Swings
  • 30 x Box Jumps
  • 20 x Toes to Bar
  • 10 x Squat Cleans @ 110lbs/50kg

Results:  Front Squats @ 135-155-165-170lbs.  Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.

Cleans then Front Squats and Pullups

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Mashup of the Street Parking Oly from this week and a modified older Metcon from earlier this month.

Spend 20 minutes and work up to a heavy…

  • 5 x Squat Clean

All sets should be unbroken touch and go.  Take 2-3 minutes rest between sets, the goal is to go heavy so the longer the rest the better.

Then 3 rounds for time

  • 20 x Front Squats @ 75lbs
  • 15 x Pullups

Results:  For the Cleans 65-95-115-125-135lbs.  For the metcon 6:32.