Go for it

9
Jun

Go for it

Pause Front Squats x3

Hold bottom for 5 seconds

AMRAP in 4 min

8 Hang Power Cleans

8 Front Rack Lunges

24 Double Unders

Rest 2 min

Repeat

24 Responses

  1. Rémi F.

    Pause Front Squats x3
    85-95-115-125-135

    Hold bottom for 5 seconds

    AMRAP in 4 min (blue)
    75#/ singles
    4 rounds+1 HPC

    Rest 2 min
    Repeat
    3+7 HPC

  2. Shane Hayes

    Workout as brown.
    First round all unbroken
    4 + 8
    Secomd round, broke 2 rounds of HPC at 7
    3 + 14

    Thanks for the great class Amanda

  3. Cheryl

    Pause Front Squats x3 (E2MOM)
    Hold bottom for 5 seconds
    40-45-50-55-60-65#

    AMRAP in 4 min @45#
    8 Hang Power Cleans
    8 Front Rack Lunges
    50 Single Unders
    Rest 2 min
    Repeat
    1) 2R + 6 FRL
    2) 2R + 7 FRL

    Tough one! Learned today I could do FRLs with more weight than I believed. Thanks for the encouragement & tips Shane & Kevin.
    Great class. Really enjoyed the E2MOM FS.

  4. David Wiens

    Pause Front Squats x3
    Hold bottom for 5 seconds
    65-75-95-105-115#

    AMRAP in 4 min @95#
    6 Hang Power Cleans
    6 Front Rack Lunges
    50 Single Unders
    Rest 2 min
    Repeat
    1) 3R + 6 HPC
    2) 3R + 1 HPC

    Thanks for the great class Amanda!

  5. Catherine Wilson

    Pause Front Squats x3
    Hold bottom for 5 seconds
    15, 25, 35, 45

    AMRAP in 4 min @35lb
    8 Hang Power Cleans
    8 Front Squats
    30 Single Unders
    Rest 2 min

    R1. 3
    R2. 2, 8HPC & 4 FSQ.

    My left knee was better today than previous times doing the front squats. I’ll attribute that to the painful massage on the tight IT band.
    Still not a fan of the FSQ, but did try to work on my form for the HPC and FSQ.

    Thanks Amanda!

  6. Christie Neate

    Pause Front Squats x3
    Hold bottom for 5 seconds
    55-65-75-85-95#

    WOD w 65#
    8 HPC
    8 FS
    30 singles
    R1: 3 rds + 3 HPC
    R2: 3 rds + 1 HPC

    Thanks Kevin

  7. Kelly B

    Pause Front Squats x3
    Hold bottom for 5 seconds
    55-65-75-85#

    AMRAP in 4 min (Brown)
    8 Hang Power Cleans @65#
    8 Front Rack Lunges @65#
    24 Double Unders
    Rest 2 min
    Repeat
    R1: 3 rounds + 8 lunges
    R2: 3 rounds + 8 lunges

    Thanks Amanda! Nice surprise 😉

  8. Kristen

    Pause front squats x3
    35-45-55-60-60-60

    WOD at 55#
    8 HPC
    8 Front Rack Lunges
    24 Doubles

    2 rounds + 14 doubles
    2 rounded + 8 doubles

  9. Ang

    Pause front squats x3 hold for 5 secs
    35-40-45-50-55-55

    AMRAP in 4 mins
    8 hang power cleans (45#)
    8 front rack lunges 🤢
    50 singles

    Rest 2 mins and repeat

    2 + 8 lunges for both

  10. Amanda Hunt

    Mobility and Warm-up

    Strength
    Pause Front Squats x 3
    Hold bottom for 5 secs

    65#, 75#, 85#, 90#

    WOD (Purple)
    AMRAP in 4 mins
    6 Hang Power Cleans (65#)
    6 Front Rack Lunges
    50 Single-Unders
    Rest 2 mins
    Repeat

    1.) 2R + 6 HPC
    2.) 3R + 6 HPC

    Didn’t follow the AMRAP directions and missed out on some reps during first round. Hopefully won’t do that again!!

    Thanks Amanda!!

  11. Gabriel

    Bike to CFM

    Pause Front Squats x3
    Hold bottom for 5 seconds
    95-115-135-155-165

    WOD @ Brown
    AMRAP in 4 min @95#
    8 Hang Power Cleans
    8 Front Rack Lunges
    24 Double Unders
    Rest 2 min
    Repeat
    1) 3R + 4 FRL
    2) 3R + 6 HPC

    Thanks Amanda. Great to have you coach the early bird class today!

  12. CrossFitMoncton

    Pause Front Squats x3 (5 seconds)
    95-115-135-145-155

    WOD @ 95#
    4 rounds + 6 Lunges
    4 rounds + 2 Lunges

    Very tough!

  13. Frank

    Pause Front Squats x3
    All sets @ 135#
    Hold bottom for 5 seconds

    AMRAP in 4 min brown with 50 single unders
    3 rounds+1 HPC

    Rest 2 min
    Repeat
    3 rounds

  14. Jordan Sanipass

    Pause Front Squats x3
    Hold bottom for 5 seconds
    65#,85#,95#,100#

    AMRAP in 4 min
    8 Hang Power Cleans
    8 Front squats
    50 Singles
    Rest 2 min
    Repeat

    3 rounds + 4 front Squats
    3 rounds

    I subbed front lungs to front Squats.

  15. Blake

    Pause Front Squats x 3
    65 – 95 – 115 – 120 – 125 – 130

    AMRAP in 4 min
    — 8 DB HPC @ 35# (x2)
    — 8 DB Front Rack Lunges
    — 6 Cals on Assault Bike
    Rest 2 min
    Repeat

    R1: 3 Rounds + 3 Cals
    R2: 3 Rounds + 3 HPCs

  16. Audrey

    Pause Front Squats x3
    35-55-65-75-85

    AMRAP in 4 min (purple)
    6 Hang Power Cleans 65#
    6 Front squats 65#
    50 Singles
    Rest 2 min
    Repeat

    R1: 3 Rounds + 48SU
    R2: 4 Rounds

  17. John Hunt

    Pause Front Squats x3
    Hold bottom for 5 seconds
    95-115-115-125-125

    AMRAP in 4 min
    8 Hang Power Cleans 95#
    8 Front Rack Lunges
    30 Single Unders
    Rest 2 min
    Repeat

    R1 3 Rounds + 25 Single under
    R2 3 Rounds

    Thanks Kevin

  18. Daniel L Davey

    Wod-brown with 95#
    Round 1-4 rounds plus 2 hpc
    Round 2-3 rounds plus 8 lunges

    One set of skipping per round was broken. Rest were unbroken
    All lifts and lunges were unbroken.

  19. Amanda Hunt

    Mobility and Warm-up

    Strength
    Pause Front Squats x 3
    Hold bottom for 5 secs

    65#, 75#, 85#, 90#

    WOD (Purple)

    AMRAP in 4 mins
    6 Hang Power Cleans (65#)
    6 Front Rack Lunges
    50 Single-Unders
    Rest 2 mins
    Repeat

    1.) 2R + 6 HPC
    2.) 3R + 6 HPC

    Didn’t follow the AMRAP directions and missed out on some reps during first round. Hopefully won’t do that again!!

    Thanks Amanda!!

  20. Nick Simpson

    Pause Front Squats x3
    Hold bottom for 5 seconds
    65-65-75 for rest

    AMRAP in 4 min @75#

    6 Hang Power Cleans
    6 Front Rack Lunges
    50 Single Unders

    Rest 2 min

    Repeat
    1) 2R + 7 HPC
    2) 2R + 8 HPC

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