Tag Archives: Front Squat

Front Squats then Overhead Lunges, Situps and DUs

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Take 20 minutes and work up to a heavy

  • 3 x Front Squats

3 rounds for time

Results:  Front Squats 195lbs/88kg.  Metcon 11:27

Cleans, Front Squats, Push Presses and Squat Cleans

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Perform 6 sets of the following complex, rest 2 – 3 minutes between sets.

  • 1 x Power Clean
  • 1 x Push Press/Jerk
  • 1 x Front Squat
  • 1 x Push Press/Jerk
  • 1 x Squat Clean
  • 1 x Push Press/Jerk
  • Rest 30 seconds
  • Repeat for a total of 3 rounds

Results: 65-80-95-115-125-130.

Front Squat, Strict Press, Thrusters

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Take 20 minutes and work to a heavy

3 x Front Squat

Then take 20 minutes and work to a heavy

3 x Strict Press

Then not for time do two rounds of

10 x Thrusters @ 80% of Strict Press Weight

Rest as needed between rounds, try and go for unbroken sets.

Results:  No metcon today, just heavy weights.  For the Front Squat 195lbs, Strict Press 140lbs, Thrusters @ 105lbs.