Front Squat and Snatch Complex

« | »

TEMPO FRONT SQUAT
9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

 

SNATCH COMPLEX
8 Sets:
Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch

Sets #6-8 – 75% of 1RM Snatch

CFF we would like to introduce Joseph(bottom right)! He is a foreign exchange student studying at NAU and has decided to come back to Crossfit after getting away from it back home in Kuwait. Keep an eye out for him and make him feel welcomed.

 

Speak Your Mind

*