front squat

Power Trip

5 sets of: Front squat x 5 ( not max effort) Every 3 minutes for 18 minutes: 5 power cleans (175/115) 200m sprint **The 2017 CrossFit Open registration starts Thursday, January 12th CROSSFIT GAME SITE.  This year we will incorporate an “intramural” concept.  This will be so much fun!  Please stay tuned for more details.

Walking Tall

4 sets of: Front squat x 5 @ 80-85% 1RM Rest 2-3 min In 11 minutes: 1000m row Amrap remaining time: 20 box jump overs (24/20) 20 wall ball (20/14) 20 ring dips

The Ghost

Every 3 min for 15 minutes: Front Squat x 4 3 rounds for max reps, 1 minute on, 1 minute off: Wall ball (20/14) Push ups DB box step ups (24/20)(40/30)

Lucille

Every 2 minutes for 12 min Front squat x 2 @ 90% 2 sets of: Max reps at 85% Rest 3 minutes Amrap 10 min: 4 Deadlift (245/165) 8 pull-ups 12 KB swings (53/40)

Shark Bait

Every 2 minutes for 12 minutes: Front squat x 2 @ 85% For time: 1000m run 50 box jump overs (24/20) 30 slam ball 

Beautiful Lie 160210

A.  Every 2 min for 10 min: Front squat Set 1 x 5 @ 65% Set 2 x 3 @ 70-75% Set 3 x 2 @ 75-80% Set 4 x 2 @ 80-85% Set 5 x 1 @ 85-90% Then 2 sets 1 rep @ 95%+ Rest 3 min b/w sets B.  AMRAP 12 min: […]

Rocket Ship

1-5-1-3-1-1 Front Squat For time complete: 400m Run 10 Push-Jerk (165)(115) 200m Run 10 Push-Jerk 100m Run 10 Push-Jerk