Front Squat - Metcon

Monday, February 17, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

WARM UP

:20 single under, high jump

:20 single under, low jump

10 air squats

:20 single under oscillating b/t high and low

:20 double under

5 burpees

MOVEMENT/MOBILITY - PVC, BB

*grab PVC

8 PVC passthroughs

4 PVC overhead squats w/ pause

4 PVC Sots press

8 PVC snatch grip deadlift

8 PVC front squats

10 scorpions

*grab barbell

:20 BB trap smash / side

:20 front rack hold

:20 front squat hold

:20 BB quad smash / side

:20 BB calf smash / side

5 power snatch w/ pause overhead

*first warm up weight on bar

10 front squats

STRENGTH

15:00 to Complete

5 Sets

5 Front Squats @ 68-75%

----2 min Rest B/t----

Front Squat

1 x 5

I trained with 95-105-105-105-105 (~50% of 1RM, but a good weight for today)

METCON

CF Open 14.1

AMRAP -10

30 Double Under

15 Power Snatches (75/55#)

We were encouraged to go Rx in preparation for the open and I chose to see how it went.  My double unders were not good, but I was able to complete 60 double unders.  Both sets took a little over 2 minutes.  The power snatches at 75# were not much better.  I was able to manage sets of 3 with pretty long rest periods.  I ended up at 1 Round + 30 DU + 10 PS.