Every minute on the minute for 12 minutes, complete:
3 front squats
Score is total load lifted.
Post loads to comments.
Stimulus and Strategy:
Today’s workout is an opportunity to lift a heavy load relative to your capacity. Athletes who know their best front squat should aim to start this workout at about 60%, then increase the loading across as many sets as possible. Advanced athletes should consider sticking with a challenging weight and holding across all 12 sets. Newer athletes should focus on developing consistently sound mechanics before adding weight. After completing the 3 reps, rack the barbell and rest with the remaining time.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the front squat, consider adjusting your grip on the barbell. You could try resting the barbell on the shoulders and placing your hands on opposite shoulders, or using straps to eliminate the difficulty of the rack position. Another option is to use a pair of dumbbells.
In case of injury or limitation, consider performing a back squat or a dumbbell goblet squat.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
In the front squat, find a target to drive your elbows toward as you are completing your reps. This target should be above your neutral gaze and challenge you to keep your triceps parallel to the ground.
Resources:
The Front Squat
Find a gym near you:
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Comments on 250901
158 Comments
Kg: 50+60+70+70+80+80+70+70+70+70+70+80=840
2.898 kg
70
75
75
75
80
80
80
85
85
85
88
88
155, 155, 165, 165, 170, 185, 185, 185, 185, 185, 185, 185
600kg total
50kg barbell from the floor across all sets
Rx'd. 155# across all sets.
total: 5580#
245lb for 3min
275lb for 3 min
CrossFit AFK
3000lb - Rx
Used 250lb for all sets. Could have handled more, but already sore from lunges and it's only Monday.
245lbs x 3 x 12
185 first minute, 205 the other 11 minutes
3 - 160
2 - 165
2 - 175
2 - 185
3 - 195
1125kg
6x90kg
3x95kg
3x100kg
Total 3375kg
M57
4 Sets @ 60KG
3 @ 70KG
4@80KG
1@85KG
Total: 2395KG (5280lbs)
165 for all. Focused on speed.
52m/5'10"/185
M/39/6’/175#
135/145/155/165/175/185/195/205/215/225/235/245
*No belt. 245-lb. Emptied the tank. Fun!
Deo gratias
M / 22 / 5'7 / 196
135 / 145 / 155 / 165 / 175 / 185 / 190 / 195 / 205 / 215 / 220 / 225
3x55kg
3x60kg
6x65kg
2205kg total - nice Friday session!
7740lbs (each single lift added up)
185x1set, 205x4sets, 225x7sets
M/52/175
115 lb x 5 rounds
125 lb x 5 rounds
130 lb x 2 rounds
We normally do a wod 5 days a week m-f but missed Monday this week so making this up today.
As rx’d. Ass to ankles, no belt, but in lifting shoes:
135-145-155-155-155-165-165-175-175-175-175-185 unbroken except 185, did 2+1=5880 total.
dad: 33lb all sets!
46/172lbs/176cm
2x 80kg
2x 90kg
7x 100kg
1x 105kg
39 / M / 5'9" / 140lbs
85-95-105-115-125-135-145-145-135-135-135-125
Total 1480
135, 145, 155, 165 x 8 rds, 175(f 3rd)
M/59/5’9”/210
115, 135, 135, 135
155, 155, 155, 165
165, 165, 165, 175
1820# total
2,895kg (80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 85)
52M/5'11/225#
95-115-115-135
135-145-155-155
165-165-175-175
2x3@53
2x3@58
2x3@63
Stopped because I also have a HIIT session to do. 🤮🤢
245 from the ground, all sets
1,250
95-115
115 x 1
125 x 1
135 x 6
145 x 3
Total 1580
Warmed up with 10x45lbs, 8x95lbs, 5x135lbs.
165lbs for all sets Scored @ 1,980lbs.
Elevated heels for more quad bias. Recovering from hamstring injury.
125, 135, 140, 145, 145, 145, 145, 145, 145, 145, 145, 145
9 @ 255
3 @ 265
Rxd in the garage gym. Pushed it far enough to not injure but keep it challenging especially on the last 6 rounds.
165-170-185-190-195-195-200-200-200-200-200-205=2305
Back belt worn. All lifts from rack. Hats off to You animals squat cleaning the first rep!
Well done!
1900 lbs. started at 145lbs
Lbs - 55, 55, 65, 75, 75, 85, 85, 95, 95, 105, 105, 105,
1,000 lbs total
Did emom 6 FS with KB and DB, switching arms each set. Only a total of 93lbs, but for sure got challenging around set 6. In Lake George.
6,660
12 EMOM:
Worked up to 135# for 3 reps!
115 135 145 165 185 205 225 245 255× 225 225
M50/76kg/179cm
2160kg
185-185-195-195-205-205-215-215-225-245-265-285
2,620 lbs total
Intermediário = 3x 175 + 3x 185 + 3x 195 + 1 x 205 + 1x 215 + 1x 225 = 2310
6x205, 6x225
Rx 3000-lbs.
*250lbs. for all sets!
*Wore a belt.
**This was really really tough!!! Started to cramp up!
You’re the man, Derek!
135-135-155–15-155-155-165-165-175–175-185-185
2580
185x2
205x4
225x3
235x2
245x1
Thats lbs not Kgs
1 set at 155
then 11 x 165
1440 total
Rx
4x3 @ 165#
4x3 @ 175#
2x3 @ 185#
1x3 @ 195#
1x3 @ 205#
Score = 6,390#… I think
-95/115/115/115/115/125/125/125/135/135/135/135
870# total
95/95/115/115/115/115
95/95/85/85/65/65
Ugh
m/55/180
Mike, I might have been right there with you had I tried to do this with my poor front rack.
Great job!
135-155-175-185-195-205-215-215-225-225-230-230
2390lbs (or 7170lbs if you x3 the total).
Fun one.
Hell yeah, my man!
Very well done!
95 / 100 / 105 / 110 / 115 / 120 / 125 / 130 / 135 / 140 / 145 / 150 / 155
2160 kg total
225, 225, 225, 245, 245, 265, 265, 285, 285 (Failed), 245, 245, 245
Very strong!
130x2 lbs
Not sure how yall are mathing this.. by 3 reps or one set…? 🤷🏻♀️
I was just going to ask the same question!?!?
quite a cool format that EMOM! wish I could find my PR for a front squat...
1,058 lbs / 480kg
I don't know if I calculated this right. if I did 3 X reps in the first minute of 100lbs, is that 100, or 300?
M37 195 lbs.
Total: 3,300 lbs/1,496 kg
No rack, so clean first. Used slant board to work on mobility & squat depth. 35 through 70 on slant/80 on floor; then drop sets, 75 on floor, 70-65-65-55 on slant board.
770 total weight, 3 reps each-2310
Great job, Favo!
Age 31
6’
weight: 162lbs
12 rounds load: 720 lbs
12x 3@80kg
Total load 2880kg
12 Rounds
4500
115-125-135-145-145-155-155-155-160-160-160-155#
Then
Alternating BB/DB shoulder presses 5-5-5-5-5-5
65-35s-75-35s(6)-85-35s(6)
62/5'8"/159
Oops. 1765 or 5295#
Well done, Jim!
42 y/o male, 205#
Ouch. And awed. That's kick arse.
Wow, that’s awesome!
135, 155,185, 195, 205,225, 235, 240, 245, 250, 255, 265
Fantastic!
M/36/210#/6’2”
225# x 12sets = 2,700#
Heavy from round 1. Old school.
What Jim said!
Every minute on the minute for 12 minutes, complete:
3 front squats
Score is total load lifted.
1550 lbs
46620
75x3.
95x3
115x3
120x3
125x3
130x3
135x3
140x3
145x3
150x3
155x3
165x3
4620 total load
55M
135(3)+145(4)+155(3)+165(2)=5340
from the ground (1 sq cl + 2 fr sq)
You get extra credit for starting from the ground and incorporating SCs!
135-145-145-155-155-155-155-155-155-165-165-165#
1850# (or 5550#)
Did the FS from the rack with hands crossed, bar on shoulders. This is the only way for me to go heavy'ish with my right elbow and wrist ROM limitations. Might have been able to go heavier but the head just wasn't into it this morning. Did a few sets at 95# in as close to a front rack as I can get afterward just to get some practice in with the front rack.
Nice, consistent progress. I read your comment before starting, which reminded me of the cross-arm option. Felt good at light weights, but (apparently dropping my arms) the weight started sliding off my shoulders as I moved up, so switched back to the (painful) clean grip position. The cross-arm position also felt like it was pressing into my throat a little more than with the clean grip...which doesn't bother me too much, as that means the weight is just a tad further back. Thanks for the reminder...will try to practice this some before using in the next FS WOD.
3 front squats
-4 rds at 125 lbs
-4 rds at 145 lbs
-4 rds at 155 lbs
-*1700 total lbs
-3x10 back extensions for posterior PT
225+235+245+250+255+260+265+270+275+280+285+315
total: 3160 lbs.
Very well done!
M/56/67”/150#
12 min Emom 3 front squats
135#-135-135-145-145-145-150-150-150-155-155-155
1755#
Nice work!
Looking strong my friend!
tapped out after round 9
2115#
M29/176cm/92kg (that's my 10th workout here)
Beginner
60 / 60 / 60
65 / 65 / 65
70 / 70 / 70
75 / 77.5 / 80
total = 817.5 kg (or 2452.5 kg)
Rds 1-12
1. 3x80kg.
2. 3x80kg.
3. 3x80kg.
4. 3x80kg.
5. 3x80kg.
6. 3x80kg.
7. 3x82.5kg.
8. 3x82.5kg.
9. 3x85kg.
10. 3x85kg.
11. 3x87.5kg.
12. 3x87.5kg
Total Load = (990x3) 2,970kg
Poor Sleep - So should be able to improve.
45, 65, 75, 85, 85, 95, 95, 115, 115, 125, 135, 135 lbs.
1,170 lbs x3 = 3,510?
8x100 Kg
102, 103, 104, 106 Kg
Total 1215 Kg
Or 3645 Kg
Well done!
Last 6 sets 245#
Total weight 8460#
That’s heavy, awesome work!
Really...that's great work.
First 5 / 90 pounds
Other 7/ 165 pounds
Rx
115# - 1 Rd.
135# - 11 Rd.
Total load: 5,205# OR 1,600#
RX @60Kg
Total: 2160kg (4752lbs(
3,300lb
x 3
9,900lb
Wow!
M44 / 96kg
905 kg or 2715 kg depending on scoring
12*80 kg
960 kg
M34 100kg 191 cm
900 kg in total; per set:
50-60-70-80-90-100-90-90-90-90-90-90 kg