Thursday Workout: Front Squat, BP, Pull-up, KBS

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STRENGTH

Front Squat, 3 Reps OTM for 10 Minutes

*Start at moderate weight and build as you are able to,

Level 1

8-7-6-5-4-3-2-1 Reps of Each:

  • Dumbbell Bench Press
  • Ring Row

This is not for time. Try to move through each set unbroken if possible – use spotters on bench press if necessary but goal should be not to go to failure.   Record bench press weight and pull-up variation.

Level 2

10-9-8-7-6-5-4-3-2-1 Reps of Each:

  • Bench Press (135-155#/95-105#)
  • Strict Pull-up (or Kipping chest to bar if doing Open)

Everyone starts together, but this is not for time. Use spotters on bench press if necessary but goal should be not to go to failure.   Record bench press weight and pull-up variation.  Share benches and equipment as necessary and try to move through in unbroken sets if possible.

EXTRA CREDIT (on your own):

3 sets: 10-15x Russian Kettlebell Swing AHAP, 10-15x scapular push-up

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

3 thoughts on “Thursday Workout: Front Squat, BP, Pull-up, KBS

  1. Front squat: 135-145#
    Bench: 85-120#
    Strict pull ups

  2. Bench: 155#
    Strict Pull-ups
    15:10

  3. FS: worked up to 120#
    BP: worked up to 100#
    Strict pullups
    KBS: 62#

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