Wednesday, April 26, 2023

Front Squat - Metcon

Wednesday, April 26, 2023

Garage Gym


Warm Up

Reverse Hyper
Hip Hammy Flow
Abbreviated Burgener


Every 3:00 minutes, 4 Sets
4 Rep Front Squat
*From the Floor
Start @ 80% of 1RM Clean and Increase Loads

I have not done much cleaning so I started light and went for 5 sets at 75-95-115-120-125.  Starting at 125 (80% of 155#) would have been a mistake.


4 Rounds for Time
100 Double Unders
15 Burpee Box Jumps, 24/20”
5 Front Squat 225/155lb

My double unders felt like crap and I wanted a shorter workout so I scaled this to 

40 DU (or max in 90 seconds)
10 BBJ (21")
5 Front Squat (95#)

I did plan on 4 rounds, but after the first round realized that was not a good idea.  I was taking big pauses in transition as these movements are technically tough for me.  I finished 3 rounds in 14:16 and felt good about the effort.

Programming was from Vintage CrossFit 04.26.23

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