Monday, March 10, 2025

Front Squat - Metcon

Monday, March 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

WARM UP - DB, box, wall

3x
10 step ups/10 plyo step ups/5 box jumps
10 single DB deadlifts/10 single DB shoulder press/10 DB snatch
:15 wall facing HS hold


MOVEMENT/MOBILITY - band, bb, wall
*grab moderate band
:30 banded overhead tricep extension / side
:30 half kneeling banded lat stretch / side
:30 band assisted deep squat, band around hips
:30 band assisted deep squat, band around t-spine
10 spanish squats

*grab barbell
:20 back rack elbow punches
5 SLOW front squats + 5 front squats + 5 fast front squats
:20 bb calf smash / side
:20 calf stretch on wall
2 wall walks, pause every step
2 wall walks @ workout pace

STRENGTH
E :30 X 5
2 Front Squats + :03 Descent + :03 Pause in Hole
@ 40-60%
+
12:00 to Build to A Heavy Front Squat
Front Squat
1 x 1

I did 3x2@75 pounds (3 second lower, 3 second pause)
Build - 95, 115, 135, 155, 185 pounds

METCON

Health
For Time (15:00 CAP)
400m Run OR 500m Row
20 DB Snatch (50/35#)
20 Box Jumps (20/16")
10 Scaled Wall Walks
20 Box Jumps
20 DB Snatch
400m Run OR 500m Row

I ran both legs, 15# DB snatch, 6 scaled wall walks and 20" box step-ups.  Finished the Hail Mary run at the time cap.

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