Front Squat Friday

CrossFit FTM – CrossFit

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Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Couch stretch – 1 min/side

Banded Hip Flexion Gapping

Banded Front Rack – 1 min

10 Front Squats Empty Barbel

5 Front Squats @ 50% of 1 RM

3 Front squats at 65% of Max

Go to working weight

Strength

Front Squat (5×5 @ 80%)

OTC 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Cal Row/Bike/Ski

9 Power Snatch

6 Overhead Squats

3 Rope Climbs

115/75 lbs

30 Reps per round

Metcon (AMRAP – Reps)

2 Rounds:

Interval 1: 3min AMRAP

2 Ring Muscle ups

4 handstand pushups

8 Thrusters 35/25 (75/55)

REST 2 min

Interval 2: 3min EMOM

1) ME Front Squats

2) ME Burpee over bar

3) ME Hang-power clean + Jerk (75/55)

Rest 2 min