Front Squat Friday!

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

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

Thoracic/Lumbar Ext

Pigeon Pose

Front Rack/External Rotation – 1 min/side

10 Front Squats Empty Barbel

1 x 5 Front squats at ~50% of Max

Add some weight, 1×3

Go to working weight

Strength

Front Squat (5×2 @85% of 1rm)

Sets OTC 1:30

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

8 DBL KB Box Step Overs

12 Burpee Box Jump Overs

18 Wall Balls

Rest 30 Seconds between rounds

(53/35)

(24/20)

(20/14)

38 reps per round

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
Modifications:

Start at 40% of max Snatch and increase by 5-20 lbs each round.

May sub power snatch or split snatch for squat snatch