Tag Archives: front squats

Workout of the Day – Thursday 3/23/17

23 Mar

FRONT SQUAT:

Find 5 rep max

then 

3 Rounds for Time of:

400 m Run

20 Wall Ball

15 Ball Slams

Extra Credit

Bench Press or Dumbbell Bench Press:

8 – 8 – 8

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Workout of the Day – Sunday 3/19/17

19 Mar

EMOM FOR EIGHT MIN OF:

3 Front Squats (building)

then

“Chief”

5 Rounds of:

AMRAP in 3 min of:

3 Power Cleans (135/95)

6 Push-ups

9 Squats

Rest 1 min between sets

then 

3 Rounds for Time and FUN of:

21 Sumo Deadlift High-pull (95/65)

18 Overhead Squats

15 Thrusters

400 m Run

CROSSFIT 323 WOD RESULTS – 3/19

Workout of the Day – Thursday 3/9/17

9 Mar

THREE-POSITION CLEAN: 

Find heavy set of 1

then

AMRAP in 8 min of:

10 Front Squat (95/65)

10 Push Press/Jerk (95/65)

10 Strict Pull-ups

Extra Credit

20 sec Handstand Hold

10 Hollow Rocks

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