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    TallyCF: All things CrossFit

    Entries in Front Squat (40)

    Thursday
    Jun272013

    FS plus a Duet

    Today's Lift:

    Front Squat
    70% of C&Jx3
    80% of C&Jx2
    90% of C&Jx1
    3 Attempts to Find a 1RM

    Today's WOD:

    4 Power Snatch @70% of Snatch 1RM
    2 Rope Climb
      
    8 Minute AMRAP
      
    Followed by:
      
    1 Minute Weighted Plank Hold 45/25lbs x2 

    Warm-up:

    45/15 Interval Warmup:
    1. Elbow-to-Instep
    2. Broad Jump
    3. Squats
    4. Inchworm w/push-up

    MOD:

    • Front Squat
    • Power Snatch
    • Rope Climb

    Post-WOD:

    Roll out: Shoulders & Upper Back

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Jun202013

    Thursting Unders

    Today's Lift:

    Front Squat
    65% of C&Jx3
    75% of C&Jx3
    >75%of C&Jx3x3

    Today's WOD:

    3 Thrusters @135/95 lbs
    21 Doubleunders
      
    7 Minute AMRAP

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Squat x15

    MOD:

    • Front Squat
    • Thruster
    • Doubleunder

    Post-WOD:

    Stretch: Simple 5-Way Shoulder

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Jun132013

    Clean/Dip Ladder

    Today's Lift:

    Front Squat
    60% of C&Jx5
    70% of C&Jx5
    >70% of C&Jx5x3

    Today's WOD:

    2 Cleans @ 60% of C&J 1RM
    2 Ring Dips
    4 Cleans @ 60% of C&J 1RM
    4 Ring Dips
    6 Cleans @ 60% of C&J 1RM
    6 Ring Dips
    Continue this Ladder as far as possible in 10 Minutes
    Score is total reps.

    Warm-up:

    Jump Rope 3 Minutes
    45/15 Bar Work:
    Front Squat
    Push Press
    Clean and Jerk

    MOD:

    Front Squat
    Clean
    Ring Dip

    Post-WOD:

    Stretch & Roll: Athlete's Choice

    Tallahassee CrossFit Athlete Results:

    Monday
    Jun032013

    Start of a New Cycle

    Today's Lift:

    Front Squat
    60% of C&Jx5
    70% of C&Jx5
    >70% of C&J5x3

    Today's WOD:

    21 Deadlift@50% of Deadlift 1RM
    21 Wall Ball 20/14lbs
    21 Knees-to-Elbows
    15 Deadlift@50% of Deadlift 1RM
    15 Wall Ball 20/14lbs
    15 Knees-to-Elbows
    9 Deadlift@50% of Deadlift 1RM
    9 Wall Ball 20/14lbs
    9 Knees-to-Elbows
    For time.
    Time Limit: 12 Minutes

    Warm-up:

    Group Sprint Run 400m
    Elbow to Instep 10m
    15 Squats

    MOD:

    • Front Squat
    • Deadlift
    • Wall Ball
    • Knees-to-Elbows

    Post-WOD:

    Wall-stretch 2 Minutes each side

    Tallahassee CrossFit Athlete Results:

     



    Monday
    May062013

    Front Squats and 400s!!

    Today's Lift:

    Deadlift
    65% x5 reps
    75% x5 reps
    85% x5x3 sets

    Today's WOD:

    5 Front Squat@70% of C&J 1RM
    Run 400m
    Rest 2 Minutes.
    5 Rounds for time. Subtract Rest from total time.
    Time Limit: 20 Minutes

    Warm-up:

    Crossfit Musical Balls

    MOD:

    • Deadlift
    • Front Squat

    Post-WOD:

    Stretch: Hamstring

    Tallahassee CrossFit Athlete Results: