Tag Archives: Front Squat

Handstand Work then Row, DB Front Squats and DB Push Press

By | | , , , ,
Comments Off on Handstand Work then Row, DB Front Squats and DB Push Press

Take 15 minutes and work on Handstands…

  • Frog Stand (bent arms)
  • Crane Pose (straight arms)
  • Wall Walk to Wall Facing Pushup
  • Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

  • Calorie Row
  • DB Front Squat @ 16kg per hand
  • DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.

Front Squats then Squat Cleans and BBJs

By | | , , , ,
Comments Off on Front Squats then Squat Cleans and BBJs

2 rounds of

  • 30 seconds Handstand Hold

Then 2 rounds of

  • 15 second Frog Stand

Then 3 rounds of

  • 1 x Pause Zombie Squat @ 65lbs (3-5 second pause)

Then 3 rounds of

  • 8 x Pause Front Squat @ 60% of 3RM (3 sec pause)

Then 4 rounds for time

  • 12 x Squat Cleans @ 95lbs
  • 12 x Burpee Box Jumps

Results: Front Squats @125lbs. Metcon 17:23.

HPC and Front Squats

By | | , , , ,
Comments Off on HPC and Front Squats

Just some Clean technique for the day trying to focus on form.

5 rounds

EMOM for 10 minutes

  • 1 x Hang Power Clean @ same weight as above
  • 2 x Front Squat

Then EMOM for 10 minutes

  • 2 x Hang Squat Clean @ same weight as above (reset feet after each rep)

Results: Used 115lbs/52kg.

Front Squats, Kettlebell Swings, Burpees

By | | , , , ,
Comments Off on Front Squats, Kettlebell Swings, Burpees

This is the Pilchuck Memorial WOD posted by wodwell on Instagram.

6 rounds for time

  • 10 x Front Squat @ 125lbs (take weight from Rack) Rx is 225lbs
  • 24 x Kettlebell Swings @ 32kg
  • 14 x Burpee Box Jumps

Results: Time capped it at 20 minutes… 4 rounds plus 13 reps. If you have the time go ahead and finish… hard one.