The key elements for a good weighted squat are; that the barbell should travel a straight line, the load will sit over the middle of the feet, the knees track the feet and the back must stay rigid and straight. In order to accomplish those things in the front squat you must maintain a relatively vertical torso, allow your knees to come forward a bit to keep you upright, and hold your elbows high. The front squat demands a ton of ankle and shoulder flexibility as well and good mid-line strength.
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Welcome William Wilson Amory to the CrossFit Santa Cruz Family. He was born Jan 9th at 1:30 am. Scott and Kristy are beaming with joy at their new addition and are doing very well.