Tag Archives: Front Squat

Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

By | | , , , ,
Comments Off on Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

5 rounds

  • 3 x Front Squats
  • Rest 30 Seconds
  • 6 x Handstand Plate Walks
  • Rest 2 minutes

Then 5 rounds for time

  • 9 x Thrusters @ 95lbs
  • 12 x Pullups
  • 15 x V-Ups

Results: Front squats 135-155-170-185-195lbs. Plate walks went very well, but I am also progressing with my handstnd walks every time I try (up to 10 steps) so maybe that is the reason.  4 rounds plus 30 reps.

Deadlifts then KBS, Front Squats and Handstand Pushups

By | | , , , ,
1 Comment

Took the deadlift part from the CF Invictus WOD from July 25.

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then 3 rounds for time of

  • 30 x Kettlebell Swings
  • 15 x Front Squats  110lbs
  • 5 x Handstand Pushups

Results: Deadlifts 155-185-205-225-255lbs.  Metcon in 12:17.

Bear Complex IV

By | | , ,
1 Comment

Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Cash out: Row 1000m

Results:  65-95-110-115-120(3).  Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.

Deadlifts, Squat Cleans, Front Squats, Push Press and Run

By | | , , , , ,
Comments Off on Deadlifts, Squat Cleans, Front Squats, Push Press and Run

Taken from CF Invictus’ Get a Grip partner WOD.

For time do 50 rounds of the following complex

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

Every time you put the bar down (longer than a touch and go), run 400m.

Results:  34:29.  Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.

Front Squats and Handstand Hold then Felix the Cat Hero WOD

By | | , , , ,
1 Comment

5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.