Monday, July 25, 2011

12 minutes to establish a 3rm Front Squat.

-then-

12 minute AMRAP of:

8 Front Squats @ 65% of above
16 V-Ups
24 Split Jumps

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Published in: on July 24, 2011 at 9:35 pm  Comments (29)  

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  1. Huge class this morning! Great energy.
    150 lb 3rm
    AMRAP: 5 rounds + 7 front squats

  2. 3 RM front squat: 176#- 22 lb off my PR

    Metcon: 4 4 FS (132#)

  3. First day back in 2+ weeks. Worked light to protect my back.
    Skipped the 3RM. Alternated 4 pull-ups / 4 ring dips on the minute for 13 minutes, while others were lifting.

    Metcon: Subbed 24 air squats for 8 front squats
    5 rounds + 16 squats

    • So great to see you back this morning!

  4. Agree with Mike! Great energy in the 6 am…and the 8:30 for that matter…always fun to have a killer crew!!

  5. Front Squat, 162 3RM. That’s a PR by 5 pounds over my previous PR of 157 on 6/20/11.

    AMRAP:
    105# Front Squats (65% of today’s 3RM as prescribed)
    All front squats unbroken.
    Subbed static lunges for split jumps.
    3 rounds + 8 FS + 14 V-Up’s.

  6. FS X 3 at 103 (PR is 107)

    AMRAP
    used 65 lbs

    6 rounds even

    I’m off to Maine for a week. See ya’ll when I get back!

    • Wow!! Great job!

    • Great job, TPoole! Maine is lovely– have fun.

  7. Front Squat: 118# 3RM.

    3 rounds + 8 Front Squats at 66#
    Subbed static lunges for the split jumps

    Great 8:30 crew!! It was awesome to see people working so hard on their reps!!! WAY TO GO! 🙂

  8. FS 3RM: Got to 99#. Could definitely have done more but we ran out of time. Last time got 105#.

    4 rounds even with 70# FS.

  9. 92# 3 RM
    Completed 4 rounds 8fs 16 v-ups 22 split jumps

    • Awesome, Radha!

  10. 98# 3 RM
    3 rounds 3 FS @ 55#
    Couldn’t get split jumps, subbed static lunges, focused on getting my knee to the floor every time

  11. 3 RM FS PR at 81#
    AMRAP w/53#: 3 rounds + 8 + 16 +12
    I think the heat slowed me down, but it was a good workout at noon.

  12. FS 3 RepMax: 172lb (1lb PR 😉
    AMRAP: 4 rnds w/ 99lb (that’s with 32 split jumps instead of 24 – should have paid more attention to the instructions!)
    Started with 109lb but couldn’t clean it up at the start of the workout, so dropped down to 99lb.

    • That is incorrect. My 3 rep Max is 174 from 6.20.11…another case of Erin not paying attention!

    • Well, dang good job with the extra split jumps. Those were no fun at 24!

  13. FS 3 RepMax: 121#

    AMRAP: 4rds w/ 77#

    • Way to go, Lindel!

    • Nice work Lindel!!

  14. Great group at 8:30am!
    Sunday was supposed to be a rest day but since I missed Fri, I unknowingly programmed something that destroyed my squat-ability (new word). Sorry Jessica.
    3 RM FS:120 (12# under PR)
    then
    5 rds + 8/15 @ 75.

  15. 3rm = 77# (10# less than my last 1rm)

    Did 4 sloppy rounds of the metcon with 52# and a cramp in my right thigh.

  16. FS 3 RM- 92#,I thought my PR was around 88 but it’s not, it’s 97. I tried 97 and got 2 and failed on the third. Now I’m pissed that I missed it.

    5 rds + 5 FS at 60#.

    Terri- I got a cramp in my thigh too!

    • We’re the Cramp Cousins. Cathy and Carol Cramp.

      • Can you walk normally yet? I recently regained that ability 🙂

        • No not yet, cousin Cathy. It’s still killing me. It even hurts to the touch. Weird!

  17. FS 3RM = 159# (PR)

    MetCon:

    99# FS
    Subbed static lunges

    2 Rounds + 8/16/19

  18. Ok, you crampy people did great!


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