12 minutes to establish a 3RM Front Squat

*-then-*

12 minute AMRAP of:

10 Front Squats (135/95 lbs)

20 KBS (24/16 kg)

30 Double-Unders

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12 minutes to establish a 3RM Front Squat

*-then-*

12 minute AMRAP of:

10 Front Squats (135/95 lbs)

20 KBS (24/16 kg)

30 Double-Unders

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She’s so cute.

We last did a front squat 3RM on 5/2.

We last did a front squat 1RM on 5/16.

SO cute. Pat, on 5/2 it was actually a 3RM BACK squat…when I saw 124# for me, I was seriously let down because today’s 3RM was 105#, but then I realized the difference. ðŸ™‚

AMRAP: 3 rds + 6 front squats @ 77#

Oops! Sorry about that.

3 RM front squat: 191#-PR

AMRAP: 3 rds + 7 FS (Rx)

3RM front squat: 186# PR by 12.

Back starting bothering me again on the last set of front squats.

Tried to work light on the AMRAP but it didn’t go so well

2 rounds 10 FS (88#), 20 KB snatches (35), 30 double-unders

then

2 rounds 10 pull-ups, 20 push-ups, 30 double-unders

3 RM front squat – 107 # PR (my one rep max on 5/16 was 115 so I am stoked!)

AMRAP: 3 rounds + 3 FS rx

awesome!

Hello gym. I am enjoying south texas, but I miss you.

We miss you too!

xoxoxoxoxo

Totally enjoyed this workout!

Front squat 3rep: 174lb (1 rep is 181lb!!)

Amrap: 4 rounds Rx

(jaw drops) Wow!

wow, is right!

Very impressive!

Strong work from the 8:30am crew. Everyone hit a PR!

Worked out afterward. 130# FS. 3 rounds+5 FS, Rx.

75# FS = PR of 3#. I’ll take it.

AMRAP with 55# bar and 25# KB: 2 rounds + 10 + 20 + 13

Front Squat 3RM, 157# (PR)

Previous 3RM is 150 from 11/30/2009.

1RM is 181 from 5/16/11

Metcon:

3 rounds + 10+20+6

subbed squat jumps for double-unders; otherwise Rx

Movin’ fast, lady!!

Whoa!! You go Pat!!

FS: 132#

Metcon: 3 rnds + 10 + 10 w/sq jumps in place of DUs

FS 97. PR? I know I’ve never done a 3 RM that havey before

Metcon: 3 rounds even. Subbed RDLs for KBS. Used 70 for the FS

*heavy. Posting is weird on my iPhone

3rm frt sqt= 119#

(8# PR from last April 28,2010)

AMRAP-

2rds + 5 frt sqt @ 77#s

Awesome to see so many PRs today!

Really enjoyed today’s workout!

92# for 3 RM FS (PR)

3 rounds even for the AMRAP, using 70# for the FS.

Today’s workout was a bloggable moment!

3 RM FS 147# (PR)

AMRAP – RX – yes RX!

3 rounds +10/12

Way to go! ðŸ™‚

Awesome, Melia! And glad to see you bloggin’!

that’s awesome!!!

Melia’s rocking that PR!!! Way to go!!!

I knew i was going to like today’s workout. My 3RM for FS wasn’t really a max, but I was a little shy on the weights at first and ran out of time. I think i locked in 153.

AMRAP- 5 rounds (could be 4 + 10 +20+ 29.5) =)

Great working with you today Jessie!!

Dang girl!!!

Wowzer!! You are a machine!

Thanks ladies! i really liked this one…it has all things that i love. =)

3RM Back Squat @ 158# (PR)

MetCon:

FS @ 98#

KBS @ 55#

DU = bar jumps

2 Rounds + 10 FS

3RM FS – 169 (PR)

AMRAP – 2 rds 10 FS 8 KBS

FS at 110#. KBS rx

Made this up Thursday.

AMRAP (RX) – 3 RDs + 3FS