Front Squats

Sound Proof

**REMINDER:  We are closed for the weekend due to the 2-day CrossFit Gymnastics Cert** Warm up: coaches choice 3 rounds for time: 5 ring muscle ups 10 Front squats (165/115) 20 box jump overs Core: tabata hollow hold 10 second active rest in superman hold

The Goat

Every 2 min for 16 min: Front squat x 3 @ 80-90% 5 rounds for time: 5 power snatch (135/95) 15 wall ball (20/14) 30 double unders Core: coaches choice

Medical Marvel

In Teams of 4 complete the following 50 In Unison Burpees then 40 Kettlebell Swings (53/40)* 30 Push Press (95/65) 40 Slam Balls (20/15) 30 Front Squats (105/75) then 100 m bear crawl – relay style *Athletes will each start at a different station (KB swings, push press, slam balls, or front squats) and complete […]

The Mad King

3 sets of: Front squat x 6 @ 80% Rest 1 min 8 strict HSPU Rest 1 min 45 sec max rep double unders( or DU practice) Rest 1 min 6 rounds for time: 5 thrusters (155/105) 10 pullups 15 box jumps (24/20)

Untouched

3 sets not for time: 4 ring muscle ups( or transitions) 6 HSPU 8 alt. pistols 4 sets of: Front squat x 4. Work between 70-85% 1RM Rest 2-3 min EMOM 10 min: 3 thrusters (135/95) 6 C2B

Shenanigans

Every 2 minutes for 14 minutes: Front squat x 3 @ 80% For time 7 rounds 4 power snatch (155/110) 7 box jumps (30/24)

Curtain Call

4 sets of: Front squat x 3 @ 75-80% Rest 2 min 4 rds for max reps 60 sec max cal row 60 sec max DB step ups (24/20) 60 sec max abmat sit-ups 60 sec rest * advanced athletes encouraged to use assault bike. For the step ups choose a weight that is challenging […]