Monday: Front Squats and 12 Min AMRAP

Strength

Front Squat

3-3-3+
(70%,80%,90 of your estimated 1RM from last week)
*Remember to complete as many reps as possible on your last set.

WOD

12 Min AMRAP of:

5 Front Squats @ 65% of your 1RM (or estimated 1RM)
10 C2B Pullups
25 Double Unders

-Record total rounds completed.

40 thoughts on “Monday: Front Squats and 12 Min AMRAP

  1. 111, 133, 155×6; 7 rounds: 111#, half ring pull-ups, half ring rows, 60 singles

  2. FS: 89, 104, 116
    WOD: 6 rounds + 4 FS (79#, jumping PUs, 30 balance beam jumps sub for DUs – I’ve got whip burns from last week and don’t enjoy looking like torture victim)

  3. 105, 115, 133×3
    5 rds + fs + 7 c2b @89# (pull-ups really slowed me down on this one but were all c2b)

  4. FS: 67#, 77#, 83# (accidentally discovered 89# is probably 1 rep max)
    WOD: 3rds + fs + pu + 10du (65#, rb) wow I still suck at jumprope

  5. didn’t know 1rm, but assumed 150, can prob go up next time
    105, 115, 133×4

    5rds + 5fs (89lbs, sub 5 reg pullups. . . trying to finally get proficient here)

  6. 8 +23 du (150)

    1. Pretty sick bud!! Nice work!

  7. FS: 145, 167, 189×3
    WOD: 5 rds + 5 fs @ 135

  8. FS: 67, 79, 91(x6)
    WOD: 5 rds + 7 ring rows (subbed 15 35# kb swings for front squats)

  9. 195, 225, 255 (5)
    WOD: 5 rx’d in 10 min

  10. fs: 89,111,121 (but depth bad on last 2 reps due to idiocy)
    wod: 6 rds even at 84# – kept weight lower to make sure depth was ok

  11. FS: 103, 116, 133 x 4
    WOD: 7 rnds + 4 FS @95#, regular kipping PUs that were not close to C2B

  12. FS: 79, 91, 101 (x5)
    WOD: 5 rds + FS + 2 PUs (74#, red band PUs)

  13. FS: 57, 77, 87 (x7)
    WOD: 5 rds + 5 FS +2 PU (blue band PU, #57)

  14. FS: 99, 111, 133 (5)
    WOD: 4 rounds front squat (@95) c2b

  15. 157 x 5. 5rnds with a few extra seconds to finsh last du’s. and most c2b’s were short. 105#

  16. FS – 180, 205, 225

    WOD – 5 rds Rx (160#, chest touched bar every rep) :25 left on clock= quit

  17. FS: 140, 160, 182×5
    WOD: 7rds + 3 PU @ 135

  18. FS: mystery 1RM so did 67, 89, 111×3
    WOD: 5 rounds + 1 c2b pullup @67#

  19. FS- 1 rep max @ 163
    WOD: 5 rounds w/ red band after 1st round @ 105 pounds

  20. FS: 65, 75, 85 (x9 – had no idea where my 1rm was)
    WOD: 5 rounds + front squats + 1 pu (72#; red band pu that were not c2b by the end)

  21. FS: 89. 99. 111(5)
    WOD: 6 rds + 1 FS @82#

    Working on front squat form. Found that mobilizing with lacrosse ball around shoulder blades helped upper back position. Dave also suggested focusing on bringing your bellybutton and sternum together and maintaining that position throughout squat.

    Jason suggested working C2B kipping form before class for awhile. No extra kick, regular kip with a big pull.

  22. FS: 55, 67, 89 x 3
    WOD: 6 rds (67#, bbpu, 15 tuck jumps/rd)

  23. FS: 99, 121, 133(3)
    WOD: 5rds + 5FS + 2 PU (99#, blue band not C2B)

  24. FS 170,190,220 x 5
    6rnds 5 FS, 10 c2b, 20 DUs. At 157#

  25. Ran my first 400M in 9 weeks! Woop, woop!!

    FS: 45, 45, 65#

    WOD: 5 rds+5FS, 10C2B PU, 8DU

    1. yay! go girl!

  26. 133, 155, 177 x 7
    6 (7 maybe) rounds + 10 c2b @ 133#

  27. 145#, 165#, 185#
    6 rds + 10 CTB Pull-ups @ 60KG

  28. FrontSquat: 111/ 133/ 155
    // WOD – 5.5 rounds (situps/ high-jumps/ BBpu)
    (back injury during FrontSquats, so had to sub situps in WOD)

  29. 67,89,111

    5rds + FS + 6 reg pu’s @ 79#

  30. In Athens for the next 3 months but I’m still going to post my Primal CrossFit Athens wods here, because it doesn’t feel right to do anything else. Make sense?

    “911”
    10-9-8…3-2-1
    OHS (40kg/30kg)
    burpee side-ways tire jumps (24″) [you jump up to the top from the side… it was a little scary at first!]

    13:02 rx

    1. oops burpee sideways tire jumps were first, OHS second.

  31. FS: 67, 79, 91(x3)

    WOD: 5 rnds + FS + 7 RR (67#, RR, mix DU/SU (3:1) (uglyy))

  32. FS: 95#, 127# (X3) (totally wrong weight- lost some strength since last time…)
    WOD: 5 rds. + 6 (67#, red band- mostly c2b)

  33. FS: 220 x 3 – lost my hand position and form after the 3 rd rep and bailed. Weak sauce.
    5 rounds (maybe 6- you would think between ope, Landon and I doing the WOD together someone would have counted!) plus 17 double unders.

    1. I think the adventure race the day before kinda wore me out – I had no drive in my legs!

  34. Front squats: 8×45, 5×135, 3×157, 3×179, 2×201 (failed on 3rd)

  35. FS: 65, 75, 85(9)
    WOD: 5 rds (70#, BB C2B, high jumps + touching feet)

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