Thursday, August 13, 2015

CrossFit Front Squats

Thursday, August 13, 2015

Coach Meriah

(11AM) 8 of us Ashley, Elka, Mandy, other girl, Steve C, Troy, AJ and me

Warm Up

3 rounds of 200m Run, 10 Candlestick to Pancake, 30 second Handstand Hold, 5 Walking Lunges each leg and 5 Jumping Lunges each leg.  This was a good warm up.  I did wall walk ups for 10-15 seconds each round and made it through half of the walking lunges on the last round


Front Squat:  5-4-3-2-2-2 reps at 70-75-80-85-85%+x2.  Two attempts for 2 reps over 85% of your 1RM.  DO NOT FAIL

I partnered with Steve C.  After warming up with 45# and 65# we did 95#, 115#, 135#, 145#, 155# and 165#.  It was a PR for both of us.


As Many Reps Possible in 7 minutes 3-6-9-12-15…
Front Squat (155#)
Push Jerk (155#)
L2:  135#; L1:  95#

I opted for L1 and got through the round of 9.  I finished the squats on the round of 12, but only managed 3 of the Push Presses for a score of 51 (3 + 3 + 6 + 6 + 9 + 9 + 12 + 3).  I found myself taking breaks on the order of 20-30 seconds after the first couple of minutes, but still made good progress.  Steve C opted for 135# and got to the round of 9.

We finished with mobility including couch stretch, calf stretch, squat against wall and shoulder stretch with band.

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