Tag Archive: front squat


PE 4/3

Strength:
Work up to a heavy front squat

CrossFit.com WOD:
6-9-12-9-6 reps of:
Burpees over the bar
Front squat (185/135)
Chest-to-bar pull-ups

*Scale weight for front squats to 75-80% of 1RM

Five 3-minute rounds of:

185/125-lb.* front squats, 10 reps

10 box jumps, 36/28-in.* box

Row for max calories

Rest 3 minutes between rounds.

taken from CF mainsite


*Intermediate Scale: use 155/105lb front squats, 30/24-in. box

*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box

 

PE 1/30

Marathoners
Short Intervals: 0:30 on, 0:30 rest; continue for 10 rounds or until form or pace deteriorates
WOD: 3 rounds for time
25 pull-ups
25 abmat sit-ups

Others
Strength: 7-7-7-7 front squat
WOD: 8 minute AMRAP40 double-unders
10 toes-to-bar
10 front squats (135/95)

 

3 Rounds for time of:
15 Front Squats* 185/135
5 Rope Climbs, 15 ft

*No rack for the front squats unless necessary.

taken from crossfitlinchpin.com

 

2 Rounds for Time:
12 Back Squat (165/115)
10 Burpees
9 Front Squats (165/115)
10 Burpees
6 Overhead Squats (165/115)
10 Burpees

(from CFTY 10/2)

Triplet

12-9-6-9-12 of

front squat (135/75)
burpee pull-ups
push-ups