Continuing with our strength program, we are back to front squats today. Â The development of the front squat is necessary to perfect the squat clean, which is the most powerful way to pull a barbell from the ground and catch it in the high rack position. Â Developing strength in the front squat is the best possible way to increase your squat clean weight. Â Remember to keep your elbows high and let that bar sit on your shoulders.
CrossFit Alloy WOD for 10/6/2015:
Strength:
Front Squat
3, 3, 3, 3, 3
MetCon:
10 Rounds for Time:
5 Toes to Bar
5 Burpees
5 Box Jumps (24/20)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
7 Rounds for Time:
5 Toes to Bar
5 Burpees
5 Box Jumps (24/20)
Brass:
7 Rounds for Time:
5 Hanging Leg Raises
5 Burpees
5 Box Jumps (24/20)
Bronze:
7 Rounds for Time:
5 Sit ups
5 Burpees
5 Box Jumps (20/Short Box)
Platinum: 8:17 with strict TTB
Front squat: 185 lbs. for 3 reps