Monday, June 20, 2011

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

See how Crossfit makes people smile?

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Published in: on June 19, 2011 at 9:51 pm  Comments (36)  

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36 CommentsLeave a comment

  1. 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. 🙂

      AMRAP: 3 rds + 6 front squats @ 77#

    • Oops! Sorry about that.

  2. 3 RM front squat: 191#-PR

    AMRAP: 3 rds + 7 FS (Rx)

  3. 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

  4. 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!

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

    • We miss you too!

    • xoxoxoxoxo

  6. Totally enjoyed this workout!
    Front squat 3rep: 174lb (1 rep is 181lb!!)
    Amrap: 4 rounds Rx

    • (jaw drops) Wow!

      • wow, is right!

    • Very impressive!

  7. Strong work from the 8:30am crew. Everyone hit a PR!
    Worked out afterward. 130# FS. 3 rounds+5 FS, Rx.

  8. 75# FS = PR of 3#. I’ll take it.

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

  9. 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!!

  10. FS: 132#

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

  11. 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

  12. 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!

  13. Really enjoyed today’s workout!
    92# for 3 RM FS (PR)
    3 rounds even for the AMRAP, using 70# for the FS.

  14. Today’s workout was a bloggable moment!
    3 RM FS 147# (PR)
    AMRAP – RX – yes RX!
    3 rounds +10/12

    • Way to go! 🙂

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

    • that’s awesome!!!

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

  15. 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. =)

  16. 3RM Back Squat @ 158# (PR)

    MetCon:
    FS @ 98#
    KBS @ 55#
    DU = bar jumps

    2 Rounds + 10 FS

  17. 3RM FS – 169 (PR)

    AMRAP – 2 rds 10 FS 8 KBS

    FS at 110#. KBS rx

  18. Made this up Thursday.

    AMRAP (RX) – 3 RDs + 3FS


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