Monday Workout: Front Squat, 3 Rounds

From the training staff at CF Charlottesville, thank you all for coming to our holiday party this past weekend to celebrate another great year!



Front Squat, 5-3-2-5-3-2

Wave Load up to heavy double (not 2RM), rest 90-120 seconds between sets


Level 1

3 Rounds for Time:

  • Row x 18 Calories
  • Hang Power Clean (65/35) x 12
  • Burpee x 9

*2-footed take off and landing

Level 2

3 Rounds for Time:

  • Row x 21 Calories
  • Power Clean (115/85) x 15
  • Burpee Over the Bar x 9*

*2-footed take off and landing

NOTES: Long one tomorrow (12 Days of CrossFit WOD!) – spend some time rolling out/stretching after today and make sure to wear your tacky sweater on Tuesday!

9 Comments on “Monday Workout: Front Squat, 3 Rounds

  1. Pseudo recovery day
    FS: 35-45-55-45-55-65
    Wod: level 1 moves, level 2 reps
    9:18 @ 65#

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s