Pause Front Squats and 12 Minute AMRAP

CrossFit Rome – CrossFit

Paused Front Squat

Fitness:

Every minute, on the minute, for 15 minutes:

Minute 1 – Pause Front Squat or Goblet Squat x 8 reps (3 Seconds at the bottom)

Minute 2 – Russian Kettlebell Swings x 12-15 reps

Minute 3 – Strict Pull-Ups x 5-6 reps

(add external weight if you’re able to make the rep range easily)

Paused Front Squat

Performance:

Every 2 minutes, for 16 minutes (8 sets):

Pause Front Squat (2-3 second hold)

*Set 1 – 3 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

No Pause with the following:

*Set 6 – 2 reps @ 85%

*Set 7 – 4 reps @ 80%

*Set 8 – 6 reps @ 75%

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

Row 250 Meters

20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

20 Abmat Sit-Ups

Metcon (AMRAP – Rounds and Reps)

Performance:

In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (135/95 lbs)

2 Front Squats (135/95 lbs)

4 Front-Racked Reverse Lunges (135/95 lbs)

8 Chest-to-Bar Pull-Ups