12 Minutes to establish a 1RM Front Squat
-then-
15 minute AMRAP of:
21 Pullup-Toes to Bar
15 Split Jumps
9 Front Squats 60% of 1rm
Notes:
-Pullup/Toes to Bar is a combo movement of 1 Pullup followed by 1 Toe to Bar. The 2 movements together equal one rep.
-Split Jumps are 1 per jump.
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Yey!! Can’t wait to get to it this week!!!
My back squat number to beat today: 93#
FRONT squat
Oops. I’m all out of whack this morning. Must eat something.
And by “back squat,” I mean front squat. Jeez.
Couldn’t find my 1RM number, but based on my recent 85% at 59#, my previous max would have been 69# for the front squat.
Today I did 87#.
For the AMRAP, used 54# for the front squats, red band for pull ups/TTB, and did 2 rounds plus 3.
I can’t do 11…(Remy’s 1st dr appt). Is anyone planning on coming in for 5 or 6 growlery?
sorry K…gonna be at the dojo tonight…but hey, check out this website: http://gymnasticswod.com/ it’s my new favorite thing
I can’t do morn either (headed back from NC now) and would like to come in at 5. Let me know if you, L or D will be there. Thanks!
First day back in the gym in a while due to illness.
Front Squat, 1 Rep Max
Warmup:
45×5, 88×5, 110×3, 132×1
During the 12 minute clock:
157, 167, 175 (PR by 21)
I never failed, but 175 felt like my max.
Previous PR was 154 way back in Nov/2009.
AMRAP:
blue band
105 for Front Squats
2 rounds + 5 pullups/TTB
Great to be back!!
165(PR) 1 Rep Max Front Squat
3rounds + 5 pull-up/TTB (95lb front squat) = 2 big holes in my hands!
Very nice job on the front squat, and you’re only getting started.
Great to be working with you and Joy today on the Frontsquat and on the metcon!
Great to be back in the gym!
198# 1Rep Max Front Squat
2 Rds 21 pullup toes2bar 15 jump squats
Good stuff: Frontsquat, dips in practice….
Not so good stuff: I still quad dominate everything (namely the frontsquats in the wod), and my back needs to stay tighter… but trust me, I am SO working on it. Also, my lower back is tired from the TTB.
Numbers: FS 115 lbs PR by 20 lbs from spring 2010
WOD – 3 rounds plus 11 pullups/TTB (I used 70 for the FS)
81 lbs PR 1RM front squat (heaviest prior I could find was 65lb x 3)
Thanks for helping me, Erin & Therese, and congrats all you heavy squatters!
amrap w/my tiny red & 49 lbs
2 rnds + 21
1 RM front squat: 148# (PR)
AMRAP: 3 rnds + 21/15 w/87# front squats
Previous 1rm 210# – Will make this WOD up Thursday
1rm Front Squat 242# (PR)
AMRAP 2 rds +21/15 w/142# front squats.