Front Squats, Kettlebell Snatches, Box Jumps

Today at the gym we did heavy front squats. We did 5 sets of 3, trying to establish a new 3 rep max. My previous 3 rep max was 290 on front squat – I was hoping for an improvement. I got one.

My sets were 185, 225, 275, 305, 325. I made all of my lifts. 325 was dang heavy. It really wanted to suck me forward but I stayed tight on the first two. I got just a little loose on the third rep but tightened right back up. Good lifting day. I felt really strong.

I’m feeling like I can get to a 400 lb. front squat at some point.

After the heavy lifting we did a quick burner:

21 kettlebell snatches @ 53 pounds (35 for the ladies)
21 box jumps @ 20″ (CrossFit games standard which means you have to stand all the way up on the top)
15 kettlebell snatches @ 53
15 box jumps @ 20″
9 kettlebell snatches @ 53
9 box jumps @ 20″

My time was 3:45. It took me a minute to get the hang of the snatches. I hadn’t done them before. The box jumps went well except I would prefer to do box jumps at a higher height. 20″ is really low and doing them games standard slows them down to where you don’t get a lot of conditioning work done.

1. At Home Workout #6 – Box Jumps and Planks
2. Deadlifts, Pull Ups, Front Squats, 400 Meter Runs
3. Front Squats, Burpees, and Atomic Sit Ups
4. The 3 Best Kettlebell Exercises for Weight Loss
5. Do Squats Make Your Bum Bigger?

Tags: box jumps, crossfit, front squats, heavy lifting, kettlebell snatches