front squat Archives | CrossFit Old 4th Ward

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Strength

Front squat: 10 x 3 @ 65%

Rest 30 seconds between

Accessory 

5 min: kettlebell long cycle (heavy as possible)

WOD

“Jackie

1000m row

50 thrusters 45/35

30 pull ups 

 

Strength

1 rep max front squat:

10 @ bar

6 @ 40%

4 @ 60%

2 @ 80%

1 @ ++

1 @ ++

Accessory 

50-100 banded goodmornings

50-100 GHD sit ups (sub toes to bar)

WOD

10 min EMOM (every min on the min):

Even – 5 thrusters 135/95

Odd – :30 over the bar burpees 

Strength

Front squat: 10 x 3 @ 60%

Rest 30 seconds between

Accessory 

25 body levers

25 glute ham raises 

Metcon

Sumo Diane

21-15-9 reps of: 

Sumo deadlift 225/155 [or 50-60%]

Handstand push ups

 

Skill

Deadlift

Front squat

WOD

“Fran” 

21-15-9 reps of: 

Thrusters 95/65

Pull ups