December 15, 2013December 15, 2013jhannafitness14 Comments

Monday Workout: Front Squats, Hang Power Cleans, Front Rack Lunges, and Sit-ups

STRENGTH

Front Squat, 3-3-3 (80%)

WOD

Level 1

AMRAP in 6 Minutes of the Following:

Dumbbell Hang Power Clean (35/20) x 5
Lunge Holding Dumbbells x 5/side
Abmat Sit-up x 10

Level 2

AMRAP in 6 MInutes of the Following:

Hang Power Clean (115/85) x 5
Front Rack Lunge (115/85) x 5/side
Abmat Sit-up x 10

Notes: Pick a weight where you can move quickly and efficiently.

Cool-Down (On Your Own)

Spend some time stretching out your hip flexors and hamstrings, or use a foam roller to open things up. Check out the Mobility posters near the water fountain for some ideas!

Announcements

Stay tuned for updates on our schedule around the holidays!

14 thoughts on “Monday Workout: Front Squats, Hang Power Cleans, Front Rack Lunges, and Sit-ups”

Cory December 16, 2013 — 12:34 pm

FS: 175#
WOD: 4+15 rx

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Seth December 16, 2013 — 12:53 pm

FS: 165
WOD: 5 – 1 rep

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Lex December 16, 2013 — 6:24 pm

FS: 115
WOD: 5 + 12 @ 77#

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lwperdue December 16, 2013 — 6:42 pm

225
6+16

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ope December 16, 2013 — 7:28 pm

215
5 + 1

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Taylor December 16, 2013 — 8:26 pm

no front squat
6+2 rx

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David Hargis December 16, 2013 — 8:46 pm

6 Rx’d

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Alex December 16, 2013 — 9:12 pm

7+2 rx

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andy December 16, 2013 — 9:54 pm

185, 205, 215×1-f,205×3
6 even

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Jess A. December 16, 2013 — 11:09 pm

FS: 185, 205, 225
WOD: 6 + 13

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anavatsyk December 17, 2013 — 10:21 am

FS: 115
WOD: 5+ 5 @ 65#

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Joe December 17, 2013 — 8:12 pm

FS: 70kg
WOD: 4+18 @95#

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Stefan December 17, 2013 — 9:41 pm

FS: 185, 205, 225
WOD: 6 + 12

Reply
Martha December 21, 2013 — 6:38 pm

WOD- modified
5 rds in 7.5 minutes w/ 85# and squats instead of lunges (foot didn’t like lunging)

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