WOD Movements > Front Squat

Friday 15-08-21
Features: Deadlift, Front Squat, Hip Extensions, Toes-to-Bar, Wall Balls.

Strength: 3×4 at 130# √ Met Con: 18:48 rx

Wednesday 15-08-19
Features: Back Squat, Clean & Jerk, Front Squat, Death By Clean & Jerk.

Strength: 6 sets at 129# MetCon: 9+9 rx (one rep shy of 10 rds!)

Friday 15-08-07
Features: Front Squat, Pull-up, Thrusters, Fractured Fran.

FS: 3×4 @ 130# Met Con: 9:19 rx

Wednesday 15-08-05
Features: Back Squat, Burpees, Double Unders, Front Squat, Row.

Strength: 4 sets at 123 Met Con: 19:50 rx

Monday 15-08-03
Features: Back Squat, Clean, Front Squat, Glute Bridge, HSPU, Ring Dip.

Quality work: √ FS|BS: 95, 13, then 150 , 4 sets

Monday 15-07-27 (Home)
Features: Back Squat, Double Unders, Front Squat, Sit-up, Annie, Home.

FS | BS: 135 x4 sets (based off of 215) Annie: 10:21 rx

Friday 15-07-24
Features: Back Squat, Front Squat, HSPU, Pistols, Pull-up, Mary.

Squats: 83, 103, 133 Mary: 5+5 rx

Wednesday 15-07-22
Features: Back Squat, Deadlift, Front Squat, Pullovers, Wall Balls.

Squats: 83, 103, 128 x 4 Pullovers: 20, 25, 25, 25 WOD: 10:15 rx

Monday 15-07-20
Features: Back Squat, Burpees, Front Squat, 100 Burpees.

A. Squats at 135# (~60%) B. 100 Burpees 8:53 rx

Wednesday 15-07-15 Barbell
Features: Clean, Clean & Jerk, Clean High Pull, Front Squat, Pull-to-Hip, Snatch, Barbell Work.

A. Snatch Opener: 33, 53, 63, 73, 83, 93, 103, 108, 108, 108 B. 83, 103, 123, 133, 143, 143, 143 C. 143 D. ?

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