Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for front squat

WOD #332 – 14 March 2011

W/U: 10 min @ 1 min (3 hangpowersnatch, 3 hollow rock, 3 ring dip (purple))

WOD: Front Squat 3-3-3-3-3
35-65-85-95-95-95-95

Tabata Row (8 rds)

total cal: 47

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WOD #324 – 28 February 2011

W/U: run 1 lap, 3x(10 push, 10 sit, 10 pull blue band, 10 med ball clean 8#)

WOD: Front Squat 3-3-3-3-3
35-55-75-95-95-95-95-95

3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65) – scaled to 35#
Rest at least 2 minutes or more if needed to go unbroken.

time splits: 1:49, 5:48, 10:03

notes:  inadvertanly took a 3 min break between rnd 2 and 3; should have been a 2 min break.  first loaded front squats since injury – happy with weight and form and depth.  all systems go.

WOD #255 – 11 October 2010

W/U: hamstring stretch, group sprints, wall ball

WOD: Front Squat 1-1-1-1-1
35×5-65×2-95×2-105-115

8 Rounds Each:
Tabata Sit Ups = 85
Tabata Push Ups = 33

total = 118

WOD #251 – 6 October 2010

W/U: group sprints, bar drills, 10 V sits, 10 pushups

WOD: Push Jerk
2-2-2 (60% 1RM) = 55-55-55
2-2-2 (90% 1RM) = 75-75-75

3 Rounds:
1 Min Hang Power Cleans (95/65) – scaled to 55#
1 Min Front Squat (95/65) – scaled to 55#
1 Min Push Press (95/65) – scaled to 55#
1 Min Rest

total = 135 (HPC = 20, 20, 17; FS = 20, 13, 13; PP = 11, 10, 11)

WOD #219 – 9 August 2010

W/U: 3x(10 pullups, 10 spt/ohs, 10 situps, 20 DUs)

WOD: Wendler back squat deload 5-5-5
55×5, 70×5, 85×5

Front Squat 2-2-2-2-2-2-2 (60% 1RM)
55-65-75-85-85-DNF

5 Rounds
1 Set Max Ring Push-ups – scaled to knees
Rest
200m Row
Rest

row 200m = 48.6, ring push ups = 10
row 200m = 46.2, ring push ups = 9
row 200m = 45.5, ring push ups = 9
row 200m = 46.1, ring push ups = 10
row 200m = 45.2, ring push ups = 10

total time row = 3:51, total ring push ups = 48

WOD #200 – 12 July 2010

W/U: 3x(10 OHS/SPT, 10 med ball cleans, 10 wall ball, 20 DUs)

WOD: Front Squat 3-3-3-3-3
65-65-85-95-105-115

4 Rounds
10 Front Squat (50% of your 1RM) – 60#
10 Strict Pull-ups – blue/black bands

time = 7:25

Notes:  Lost all ability to string strict pull ups.  Sad day.  😦

WOD #192 – 28 June 2010

W/U: 3x(10 OHS/SPT, 10 KB swings, 10 situps, 10 pullups)

WOD: Front Squat 1-1-1-1-1-1-1
65×3-65×3-85×2-105-115-125(F)-125(F)-120-120

For Time:
50 Thrusters (95/65) – scaled to 20# DBs
Every time you break complete 5 burpees immediately.

time = 5:56 with two breaks (10 burpees)