Heavy Front Squats and Running

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For the competitive part inside you!

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Dynamic Running warm up including kareoke, butt kickers, side-to-side shuffle, sprints

WOD: All x 4

  • 20 Sit-ups
  • 20 Push-ups
  • 5 Burpees

Running:

  • 3.16M in 22:05 @ TT pace.

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 Hand release push-ups
  • 8 American kettle bell swings @ 26lbs
  • Work up to 1 RM with front squat
  1. 95lbs x 8
  2. 115lbs x 6
  3. 135lbs x 4
  4. 155lbs x 2

Strength: 

  • Front squat 1-1-1-1-1-1-1-1-1-1.
  1. 160, 160, 165, 165, 170, 170, 175, 175, 180 (bad form, no rep), 180 (bad form, but rep counted)

New front squat PR at 175lbs then a questionable one at 180lbs. It would have counted in competition, though not up to my standards….

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