Tag

Front Squat
Metcon (2 Rounds for weight) EMOM 5 Backsquat x6 @ 65% EMOM 5 Front squat x6 @ 65% EMOM 5 Air squat x20 Dubs x30 2 min rest between each round
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Metcon (No Measure) 20:20 x5 Cannonball w/half L-Sit Metcon (2 Rounds for weight) EMOM 4 Backsquat x10 @ 50% EMOM 4 Front squat x10 @ 50% EMOM 4 Air squat x20
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Metcon (Time) 55 Wallballs 55 Pull-ups 55 DB/KB front squats 55 HSPU
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Metcon (Time) Team WOD Team Sled Push (really, really heavy) 100m 30-60-90 front squats 30-60-90 push press Sled push begins each round
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Front Squat (10×1) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Front Squat (5×2 Across) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Front Squat (3-3-3-3-3 (build) ) Metcon (AMRAP – Rounds and Reps) Kb Squat cleans x4 53/35 Dubs x30 Amrap 8  
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Front Squat (5×5 Across) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 200 Dubs 60 Toes to Bar 40 KB F. Squats 53/35
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Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185# In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012 To learn more about Bell click here
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Front Squat (5×3 @ 70%) EMOM Metcon (AMRAP – Reps) DB/KB Front squat 3-6-9-12-15—— Farmers Carry 50ft AMRAP 9
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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