Tag Archives: Front Squat

Power Cleans and Front Squats then Deadlifts and Burpees

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5 rounds increasing weight per round

  • 1.1.1 x Power Cleans (pause and reset between reps)
  • 6 x Front Squat with same weight after each set of Power Cleans

Then 2 rounds of

  • 20 x Alternating Goblet Reverse Lunge @24kg (total, 10 per leg)

Then for time 21-15-9 (half the Donnie Hero WOD)

  • Deadlifts @ same as final PC weight above (Rx is 100kg)
  • Burpees

Results: 95-125-135-145-155lbs/70kg. Metcon 6:57.

Squats and Pullups then Row, Step Ups and Pushups

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4 rounds

  • 3 x Front Squat @ 85% of 1RM
  • 6 x Back Squat @ same weight as above
  • 10 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • Row 500m
  • 10 x Dumbbell Box Step Ups @ 16kg per hand (r+l=1 rep)
  • 15 x Pushups

Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.

Front Squats

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Been doing a lot of high intensity work this week so just some skill and strength today.

Take 15 minutes and work on Frog Stand Press Progressions.

5 rounds of

  • 1 x Pause Front Squat @ 80% of 1RM
  • 3 x Front Squat
  • Rest 2 minutes

Then 1 round of

  • 20 x Front Squats @ 50% of 1RM

Results: Used 175lbs and 110lbs for the Front Squats.

Front Squats then Cleans, Presses and Reverse Lunges

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3 rounds of

  • 1 x Pause Front Squat @ 75% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by Street Parking’s Vault WOD #7, 10 rounds for time of

  • 1-2-3…7-8-9-10 x Clean and Press @ 75lb
  • 10-9-8-7…3-2-1 x Barbell Reverse Lunge @ 75lbs (back rack, r+l=1rep)

Results: Used 165lbs for the Front Squats. Metcon 18:26.

Front Squats then Pistol Squats and Atomic PU

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Accumulate 2 minutes

  • Freestanding Handstand Hold

Then 3 rounds of

  • 1 x Pause Front Squat @ 70% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by the Crossfit WOD from 9 Feb, for time

  • 15-12-9 x Pistol Squats (l+r=1 rep)
  • 30-24-18 x TRX Atomic Pike Pushups

Results: Used 155lbs/70kg for the Front Squats. Metcon 16:20 (left leg is really weak!)