23
Aug
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 (5×5 @ 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