CrossFit Central London - Nice Rack!
Front Squat
3-3-3-3-3
Warm up and work up to the heaviest three rep set you can do and repeat it five times. The key is intensity and lifting the absolute most you can for three reps.
Followed by
AMRAP in 9 Minutes
10 Kettlebell snatches (5 each arm)
10 Wall Balls
Men use 24kg KB's and 20lb med balls, women use 16kg and 14lb.
Post weight and rounds/reps to comments.
Post weight and rounds/reps to comments.
I will be at the hardstand gym at 0600 and 1700.
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ReplyDelete135 lb Front Squats
ReplyDelete8 rounds
12 kg Kettlebell
8 + 10 reps
ReplyDelete12 kg kettlebells
95 pound front squats
Scratch that...
ReplyDelete115 front squats WAY off on my numbers! Sorry
Chief's Scoreboard -
ReplyDelete245lb Front Squats
AMRAP (20kg KB)
8 rounds, 13 reps
Who took all the 24kg bells? Couldn't find one anywhere at the gym :-(
215lb front sq
ReplyDelete8 rounds, 4 reps 20kg KB
75lb front sq
ReplyDeleteAMRAP 5 rounds as Rx'd
115lb front squat
ReplyDeleteAMRAP 5 rounds (8lb kettle, 10lb wall)
255/245 front sq
ReplyDelete7 rounds, 10 reps (20kg KB)
165lb Front Squat and some of it was really ugly!
ReplyDelete6 rounds, 3 reps (16kg KB)
Was unsure of proper front squat form so i did back squats @ 225.
ReplyDelete8 rounds with 16kg
245 235 Front Squat
ReplyDeleteAMRAP 8 rds 7 reps (used 20 KG couldn't find 24's)