Tag Archives: Front Squat

Front Squats then Deadlift, Hang Power Clean and S2OH

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Atomic Crossfit’s Meet at the Bar WOD.

First warm up with 3 rounds of

  • 5 x Pause Front Squats (3 second pause at the bottom)

Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.

  • 3 – 2 – 2 – 1 – 1 – 1

Then AMRAP in 5 minutes of

  • 5 x Deadlift @ 110lbs
  • 3 x Hang Power Clean
  • 1 x Shoulder to Overhead

Rest 3 minutes then AMRAP in 5 minutes of

  • 10 x Deadlift @ 95lbs
  • 6 x Hang Power Clean
  • 2 x S2OH

Results: For the front squats got up to 200lbs (115/145/165/185/195/200).  For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.

Front Squat and Squat Cleans then Push Press and Pullups

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Every 3 minutes for 18 minutes

  • 3 x Front Squats
  • Pause 5-10 seconds to reset with bar on ground
  • 1.1 x Squat Cleans pausing 5-10 seconds between singles to reset

Then for time do 21-15-9 of

  • Push Press @ 80lbs
  • Pullups

Results:  For the Squats and Cleans did 95/115/125/135/140/145lbs.  Metcon in 3:50.

Bear Complex III

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Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.

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:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(.   Progression was 65/95/110/115(failed in set 5)/115.  For the last two rounds broke the sets into 5+2 then 4+2+1.