Warm up: Run 400 Meters, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar Back Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 10, 8, 6, 4, 2 Chest-to-bar Pull ups Box Jumps Glute Ham SitContinue reading “WOD Monday August 14th”
Tag Archives: Back squat
WOD Monday August 7th
Warm up: 200 meter run / X walk x 10 feet in each direction / Kang squat x 10 Back squat: 5 reps every 90 seconds for 3 rounds rest 90 seconds 4 reps every 90 seconds for 3 rounds rest 90 seconds 3 reps every 90 seconds for 3 rounds rest 90 seconds 2Continue reading “WOD Monday August 7th”
WOD Monday July 31st
Warm up: 2 rounds of: 200 meter run, X walk x 10 steps each direction Front Squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 *these singles should be done every 2 minutes or so 3. For time: 12 Power cleans @ kinda heavy 20 Calorie row 8 Power cleans @ a little heavier 20 Calorie row 4Continue reading “WOD Monday July 31st”
Weightlifting July 24th, 26th, 28th
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Below the knee Panda pulls x 6 x 3 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Hover Clean pulls x 6 x 3 3. Front Squat: Singles every 2 minutes forContinue reading “Weightlifting July 24th, 26th, 28th”
WOD Monday July 24th
Warm up: 500 meter row 2 rounds – 8 kang squats / 12 sit ups Front squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 3. For time: 30 Calorie row 30 Wallballs 30 Pullups
WOD Monday July 17th
Warm up: 500 meter row then, 2 rounds of: 10 Back extensions / 10 Sit ups 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. 3 Rounds for time of: 12 Hang clusters @ 135 / 93 8 Bar muscle ups / 12 Pullups / 16 Jumping pullups Great turn out at Lakewood Ranch thisContinue reading “WOD Monday July 17th”
Weightlifting July 17th, 19th, 21st
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”
Weightlifting July 10th, 12th, 14th
Monday: 1. Snatch: up 2 kg from last week for 6 singles 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: 2 x 5 @ 85% Wednesday: 1. Clean and jerk: up 2 kg from last week for 6 singles 2. Every 3 minutes xContinue reading “Weightlifting July 10th, 12th, 14th”
WOD Monday July 10th
Don’t forget! This Saturday there is a fundraiser workout at CrossFit Lakewood Ranch. Be There! Warm up: 2 rounds of: 100′ side shuffle / 100′ high skip / 12 GHR 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. For time: 30 Strict press @ 75 / 53 30 Sit ups 30 Wallballs 30 PushupsContinue reading “WOD Monday July 10th”
Weightlifting July 3rd, 5th, 7th
Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”
CrossFit Havoc 