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    TallyCF: All things CrossFit

    Entries in Front Squat (46)

    Wednesday
    Nov132013

    Here's something new!


    Today's WOD:

    1 Hang Squat Clean @ 70% of Snatch 1RM
    2 Front Squats @ 70% of Snatch 1RM
    1 Hang Squat Snatch @ 70% of Snatch 1RM
    2 Overhead Squats @ 70% of Snatch 1RM
    2 Tarzan Pull-ups EMOM
     
    12 Minute AMRAP
     
    Immediately Following:
     
    Run 800m for time.

    Warm-up:

    1. Walk: Inside, Outside, Heel, Toe
    2. Agility Ladder x5
    3. Pacer Run 400m
    4. Hang Squat Clean w/bar x10
    5. Front Squat w/bar x10

    MOD:

    • Hang Squat Clean
    • Front Squat
    • Tarzan Pull-up
    • Pose Running

    Post-WOD:

    Stretch: Hamstring

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Oct172013

    Two AMRAPs, That is all!

    Today's WOD:

    10 Overhead Squats 135/95 lbs
    50 Doubleunders
     
    3 Rounds for time.
    Time Limit: 12 Minutes
     
    Followed by:
     
    7 Front Squats @ 115/75 lbs
    12 Box Jumps 24/20"
     
    9 Minute AMRAP

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Shoulder ROM x3
    3. Front Squat w/bar x10
    4. Squat Jump x10

    MOD:

    • Overhead Squat
    • Doubleunder
    • Front Squat
    • Box Jump

    Post-WOD:

    Roll out: Legs

    Tallahassee CrossFit Athlete Results:

     

    Monday
    Oct142013

    The Bear

    Today's WOD:

    Bear Complex
     
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
     
    5 Rounds of 7 sets of each movement.
    Work up to your max.
    Rest between rounds but not during a round, even to regrip.
    If you drop the bar during the round perform 10 burpees.
    Time Limit: 30 Minutes

    Warm-up:

    Run 400m
    1 Minute Bar Work:
    1. Power Clean
    2. Front Squat
    3. Push Press

    MOD:

    • Power Clean
    • Front Squat
    • Push Press

    Post-WOD:

    Stretch & Roll: Athlete's Choice

    Tallahassee CrossFit Athlete Results:

     

    Tuesday
    Sep242013

    Cindy? I hardly recognize you!

    Today's Lift:

    Shoulder Press
    55% x7 reps
    65% x7 reps
    75% x7x2 sets
    If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

    Today's WOD:

    5 Strict Pull-ups
    10 Clapping Push-ups
    15 Front Squats w/bar
      
    20 Minute AMRAP

    Warm-up:

    1. Burpee x10
    2. Shoulder Swing x10
    3. Push-up x10
    4. Front Squat x10 w/bar

    MOD:

    • Shoulder Press
    • Strict Pull-up
    • Clapping Push-up
    • Front Squat

    Post-WOD:

    Stretch: Simple 5-Way Shoulder

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Aug152013

    Front Squats and Box Jumps

    Now, what were you saying about injuries keeping you from doing the wod?

    Today's Lift:

    Overhead Squat
    60% of Snatchx5
    70% of Snatchx5
    >70% of Snatchx5x3

    Today's WOD:

    7 Front Squats @ 115/75 lbs
    12 Box Jumps 24/20"
      
    9 Minute AMRAP

    Warm-up:

    1. Group Tabata
    2. Burgener Warm-up x2

    MOD:

    • Overhead Squat
    • Front Squat
    • Box Jump

    Post-WOD:

    Stretch: Simple 5-Way Shoulder

    Tallahassee CrossFit Athlete Results: