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!

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STRENGTH

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

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

WOD

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 thoughts 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#

  2. FS: 135
    WOD: 11:24 @95

  3. FS: to 205
    WOD: 8:21

  4. No squats
    WOD 9:26 rx

  5. FS: to 175
    WOD: 10:51 @ 95

  6. No FS
    WOD: 12:41 Rx

  7. FS: 115, 135, 155, 135, 155, 175#
    WOD: 10:50@105#

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