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front squat

WOD: Front Squat, Power Clean, Goblet Squats

STRENGTH

1) Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00
2) Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s.

METCON 

AFAP, but not for time:
30-20-10:
Goblet Squats (70, 53)
15-12-9
Power Cleans (185, 125)

EXTRA CREDIT 

Single Leg Glute Bridge – alternating: 4 x 10 ea. Rest 60s.
OR
Reverse Hypers: 3 x 25. Rest 60s.

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CrossFit Renaissance Image

WOD: Front Squats, Power Cleans, Thrusters

STRENGTH

1) Front Squat: 5-4-3-2-1+. Rest 2:00

2) Power Clean + Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.

METCON 

”Freshmen V2”
AMRAP 7:
7 Power Cleans (95,65)
7 Thrusters (95,65)

EXTRA CREDIT

Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
*Between sets complete 15 Standing Banded Ab Pulldowns

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Box Squat, front squat, power clean, burpees

STRENGTH
1) Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
2) Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.

METCON 
“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees over the bar

Rest 7:00

30 Power Cleans (155, 105)
30 Lateral Burpees over the bar

EXTRA CREDIT 

Banded Pull-Throughs: 4 x 25. Rest as needed.
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition

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Paused Front Squat, Power Clean, Pull Up

STRENGTH 
1) Front Squat with a 2 Count Pause: 1RM. Rest 2:00
– pause for a 2 ONE Thousand at the bottom.
– Build to a 1RM over the course 8-10 sets.
2) Metcon Prep:
1a) Power Cleans: 3 x 1-2. Rest 45s.
1b) Pull-ups: 3 x 4-6. Rest 45s.

METCON 

For time:
15 Power Cleans (135, 95)
21 C2B Pull-ups
12 Power Cleans (155, 105)
15 C2B Pull-ups
9 Power Cleans (185, 125)
9 C2B Pull-ups
14:00 Cap

EXTRA CREDIT
Banded Hip Flexor Pulls: 3 x 30 each. Rest as needed.
*Between each set complete a 15s RKC Plank

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