CrossFit Workout of the Day (WOD) for Thursday – Front Squat & Squat Clean AMRAP

CrossFit Workout today was a good but tough one for me. Leg work always gets me and today we did squat cleans and front squats.


  • Roller
  • Stretching
  • A few pull-ups


  • The usual hip and shoulder stretches
  • Also did a new hip stretch today with a band

Strength Training:

  • 5.3.1 Front Squat (see video below)


A 7 minute “as many rounds as possible” (AMRAP) of squat clean, pull-ups, and double-under jump rope (DU). See Squat Clean videos below

  • 7 squat cleans
  • 14 pull-ups
  • 21 DU
  • Repeat as many times as possible in 7 mins

Mobility Video

Front Squat Technique Video

Squat Clean Video

Squat clean with great form on YouTube

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