Name: Playbook - Simply Mander - Front Squat + Endurance Metcon
Uploaded: 2024-01-01T19:10:20.207Z
Duration: 45 min
Description: Front Squat + Endurance Metcon

increased FS from 120 to 130 and 17:42 for the metcon 🌶️ loved this one in an almost empty CF gym

Heather

135 front squat 😍
Around 15 min for time

Kara

Nancy

A. Working up to a heavy front squat single using:
3, 2, 1, 1, 1 rep scheme 

B. 5 rounds for time (25:00 time cap)
5 clean and jerks
55 double understand
25 wall balls

Suggested weights for C&J:
Elite - 205/145
RX - 155/105 
Intermediate - 115/85
Beginner - 95/65

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

B. 5 rounds for time (25:00 time cap)
5 clean and jerks
55 double understand
25 wall balls

Suggested weights for C&J:
Elite - 205/145
RX - 155/105 
Intermediate - 115/85
Beginner - 95/65

- hands in neutral position, grip the bar with a hook grip 
- bring the barbell to your shoulders by rotating your elbows through and shrugging upwards 
- dip and drive the barbell overhead in a full lockout position
- you can choose to squat clean or power clean unless specified

Clean and jerk (barbell)

- Jump rope with rope passing under your feet twice with each jump

Double unders

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

5 rounds for time

Front Squat + Endurance Metcon

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Front Squat + Endurance Metcon

Community

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