Front Squat 5×3 and 4 rounds for time

Monday 13.07.15

The 8:30am crew from Saturday.

The 8:30am crew from Saturday.

A: front squat 5×3 @ 75-85%

B1: 3×8 stiff-legged deadlifts
B2: 3×10 split lunges (5 each side) with KB’s/DB’s

Buy in: 100 double unders / 120 singles
then – 4 rounds for time:
6 HSPUs / push ups
12 pull ups / ring rows
18 box jumps

Post loads and rounds to comments.

Sharing is Caring ;)
  • Ivan L says:

    A. 100kg. 83%.
    B1. 60kg, up from 50kg last week. Felt better this time – probably just a bit less tenderness in the hamstrings to start with.
    B2. 15kg dumbells (communication problem with Tim who was getting them out). About the limit of what I could do at present with anything approaching reasonable form.
    C. 1 pull up into round 4 RX. Took a few sets to knock off the DUs, and then the box jumps got hard after all the squatting etc.

  • tim says:

    A) 90,100,105,105,105*
    B) 60kg deads, bodyweight splits
    C) 2 rds + 6 pullups FF
    *Worked with Ivan & Tim, always fun
    Thanks to Bec for the G’up on squats

  • Kathleen says:

    A: 50, 50, 55, 55, 55
    B1: 35, 45, 45
    B2: 8kg DBs
    C: Finished the HSPU in the last round

  • john parr says:

    A: worked with 90kg first 3, then 95kg

    B1: 50kg still trying to find how low I can go without my shoulders going down
    B2: worked with 2 10s

    C:went RX and did it in 8:27

  • Lex says:

    A. 40, 45, 45, 47.5, 50
    B. 30Kg
    C. Spot on 3.5 rounds with ring rows and knee pushups. Managed a new record of 48 unbroken DUs but the last 50 slowed me up a bit.

  • David N says:

    B1: 50/40
    C: 120 singles then 2 rounds + 9/18 box jumps

  • Amelia says:

    A. 55, 60 *4
    B. DL 35,45,45, L @ 8kg db
    C. Finished pull ups in 3rd round. Really struggled with handstands. Still struggling with shift to blue mat from ab mat. Will take more practice to get use to.

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