33 thoughts on “Wednesday Workout: Front Squat & Metcon

  1. FS: 111*2, 121 *2, 133
    WOD: 11:34 (67#, some pullups not C2B)

  2. 89# FS — work on depth by elevating heels on black 5kg plates and go slowly!

    8:58 WOD (67# and ringrows)

  3. 4 Rounds
    10 Man Makers (30)
    50 Double-unders

    15:45 w/ mostly singles

  4. FS: 155-160-165×2-170
    Snatch Pull: 111×3
    Jerk: 165-145×3

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  6. FS: 143, 148, 155 x3
    WOD: 10:46 (94#, regular PUs — first 4 were actually C2B but then realized that really wasn’t going to continue for very long at all)

  7. @Home
    SP: 90-110-130-140-140
    WOD: 11:52 (105#, Reg PU)

  8. 4 x 155, 1 x 177
    9:43 (cleans)

  9. Gretchen Kittelberger January 12, 2011 — 7:44 pm

    Max Jerk: 187#
    Snatch pulls @ 133
    FS: 165×2, 170×3

    Wod: 7:41 (94#, snatches only)

  10. FS: 89#
    WOD: 9:38 (57#, red band pullups first round, ring rows all other rounds)

  11. FS: 5×3 @ 89#
    WOD: 8:49 @ 42#, ring rows

    This was a struggle, even at the light weights. I don’t remember DOMS like this since week one of CF. But this, too, shall pass…

  12. FS: 104/104/111/111/111
    WOD: 10:50. 89# green band

  13. FS: 104/104/109/109/111. Time to go up
    WOD: 9:58 at 77#. Chest to bar quickly became regular pullups

  14. No fs
    Wod 8:23 rx

  15. fs: 109
    wod: 8:52 @67#

  16. FS: 111# (switched to 2 finger grip, def go up in weight next week)

    WOD: 8:50 (89#, regular pull-ups)

  17. FS: 40#
    wod: 7:32 (15#,rr’s)

  18. FS- 104#

    WOD- 7:16 red band (chin to bar for many) and 45#-probably too light

  19. FS: 104×2/111×3
    WOD: 9:04 @ 89# and regular PUs

  20. FS 89#
    WOD: no idea of the time, very long. blue band, 47#

  21. 10:03 50# dbs

    1. Next time I’ll not be an idiot and put the dbs on plates instead of the ground so I don’t do every clean from a horrible position.

  22. FS: 40#
    WOD: 10:07 @37#, GB pull ups

  23. 199# FS; 10:45 WoD @ 111#, regular pullups

  24. FS: 104×3,109,111 (PR)
    WOD: 11:20ish w/62#, reg kipping pus, (had hand issues on the pullups)

  25. 15 min AMRAP:
    100 m row
    2 HSPUs

    15 rounds

    4 Rounds of

    5 Burpees
    7 Ground to Overhead (133#)
    12 Chest to Bar Pullups

    9:18 rx’d

  26. FS: 145lbs., 70KG, 80, 80, 80
    WOD: 12:12 Rx’d

    1. Power Clean & Jerk

  27. FS: 84#
    WOD: 8:06 (47#, RRs)

  28. 7:31 (57#, blueband pull-ups first round, ringrows last three rounds)

  29. 7:49 @ 111# (clean & jerk)
    on Saturday 1/15

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