Nine Yards

Iron Grip CrossFit – CrossFit

For that pause front squat, increasing time under tension will allow for better movement in the future. If you want to get better at front squats, cleans, etc, get good at these pause front squats. For the AMRAP, going too hard out the gate (yet again) will cost you today more so than other days. That bike/row will kill your legs and the thrusters will certainly not help. Try moving a little slower than you might want to in the beginning, to allow for a fuller tank towards the end. Then empty it in that last minute.

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Paused Front Squat (Build to Heavy Single)

5 Seconds Down, 3 Second Pause in Bottom


Metcon (AMRAP – Reps)


3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike or Row

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike or Row

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike or Row


Up by (3’s) until finish.
Scoring Chart:

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps

Finish 21’s: 252 Reps

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