Front Squat Build Up — E3MOM
8 – 4 – 2 – 1 – 1
8 Minute AMRAP of:
Buy-in: 800m Run/Row or 2K Bike
Then,
4 Ring or Bar Muscle-ups MRX Jumping Chest to Bar
8 Front Squats 155/105 MRX 115/75
rest 2 minutes
8 Minute AMRAP of:
Buy-in: 800m Run/Row or 2K Bike
Then,
8 Back Squats
12 Pull-ups MRX Ring Rows
*Jumping Chest to Bar — wrist folds at bar
Squat & Core Development
10 Barbell Kang squats
15 Evil wheels
20 Butterfly Ab-mat Sit-ups
10 Pistols (each leg)
15 V-ups
20 KB/DB OH lunges (alt legs)
A. 135-165-205-225-255
(burpee c2b)
(rr)
B1. 2+8 scaled life
B2. 2+14 scaled life
C.
135(8)-185(4)-225(2)-250(1)-265(1)
3+2 rx & 3 rounds rx (BMU & Bike)
A. 205 PR
B. 2+3 & 3 rx (RMU, run)
315
5+0 / 4+8 Rx (RMU, Run)
155(8) – 245(4) – 295(2)
325(1) – 345(1) – 365(X)
5 + 1 RX+ (ROW/RMU)
2 + 8 RX+ (BIKE)
Did I miss out on the Rx+ or are you just trying to let people know you’re strong, Mr. Harris?
lol
I though 155 was plus. Still haven’t recovered from coming out so hot on the first AMRAP
** RX
155(8)-185(4)-225(2)-255(1)-275(1)
2 scaled: run, strict c2b, 155# front squats
2 scaled: run, 155# front squats, ring rows
A. 275
B. 4+9 (BMU) / 4+15 RX (both bike)
A: 135(8)-185(4)-225(2)-255-280
B1: 3+8, Scaled (Run/155#/4 strict pull-ups + 4 strict ring dips ILO MUs)
B2: 3 rds, RX (Run/155#)
335 FSQ still getting back in it, but happy to always give little Christian a lesson in how to squat even though he talks through it
4+1 rings and row
3+15 row
345
4+5 / 4+1