front squat's tag archives

11.14.14 CompWOD

Warm-up Mobility as needed Barbell warm-up for lifts Week 2 Oly 1) Cluster, work up to 80 of 1RM CNJ. 2x2 drop set 35lbs if 80% is over 220. Drop 20lb if 80% is below 220lb. Add 10lb each week if working wt is more than 220lb and 5lb if less than 220lb. Repeat last week if you failed to reach weight. 2) Front squat Work up to 90% of 1RM . 2x3 drop 35lbs down if 90% is over 220lb. Drop 20lbs if 90% is below 220lb. Add 10lb each week if working wt is more than 220lb and 5lb if less than 220...

11.07.14 CompWOD

CrossFit 305 - Competitor WODView Public WhiteboardWarm-upMobility as needed Barbell warm-up for liftsWeightliftingCluster (1x1@80% of CNJ)Front Squat (1x1@90% of Front squat)Dumbbell Shoulder Press (16-16)Metcon (Time)For time: 9/7 Muscle-up 9 Thruster (165/108) 400 meter run 7/5 Muscle-up 7 Thruster 400 meter run 5/3 Muscle-up 5 Thruster


Warm-up 1) Mobility as needed 2) 4 rounds, even: 30-50 dubs/ odd: 8-12 Pistols Gymnastics 3) Pull A Barbell 4) Snatch to max in 3 attempts 5) Clean and jerk to max in 3 attempts Conditioning 6) For ime: 21-15-9-6-3 Strict HSPU Front squat (195/125) Bar facing burpees

Monday the 16th of June, 2014

Back Squat 5-5-5-5-5+ (use 100% of Front Squat Max for percentages) Front Squat 8-8-8 (50% of Training Max) Rest as needed 21, 15 & 9 reps of: Wall Ball, 11'  Toes to Bar SCORES Supplement: 5 Rounds, 20 second L Sit/20 Hollow Rocks Skill of the week: Running Challenge of the week: Cooper Test

Tuesday the 27th of May, 2014

Front Squat 5-5-5-3-1-+ Front Rack Lunge 20-20-20 Rest as needed Row 1000 Meters 135/95 lbs Hang Power Clean, 30 reps Wall Ball Shot, 50 reps NOTE: All supplemental work is optional, and to be completed by the athlete after class.  Supplement: 200 Double Unders/100 abmat sit ups Skill of the week: Double Unders Challenge of the week: Row 250 meters for time Men: under 45 seconds Women: under 52 seconds.