Back squat – Page 24 – CrossFit Havoc

WOD Friday August 29th

Warm up of your choice 1. Sotts Press: 5,5,3,3,1,1 2. For time: 20 Glute ham sit ups 20 Back squats @ 135 / 93 20 Strict press @ 135 / 93 20 Back squats @ 135 / 93 20 Glute ham sit ups

WOD Monday August 11th

Warm up # 1 1. Back Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. Windmill: 5,5,5 3. Super set: Glute ham bench – press: 5,5,5,5,5 Glute Ham bench – row: 5,5,5,5,5

WOD Thursday July 17th

Warm up: 2 rounds of – Single leg hip bridge x 10 each leg / Jumping air squats x 10 1. Back squat: 1 Rep max day. Bring your A Game! 2. 2 Rounds for time of: Row 40 calories 135 lb bench press x 30

WOD Monday July 14th

Warm up # 1 1. Back Squat: 5,5,5,5,5 @ 85% 2. Every minute on the minute for 12 minutes: Odd minutes: 20 swings @ 2 / 1.5 pood Even minutes: 15 Box jumps @ 24 / 20″

WOD Thursday July 10th

Warm up: 50 Kettlebell figure 8’s 1. Back squat: 1,1,1,1,1 @ 100% 2. 20,15,10,5 reps for time: Calorie row Parallette pass throughs

WOD Monday July 7th

Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 85% 2. 8 Rounds for time of: 6 Overhead squats @ 75 / 53 lb 4 Thrusters @ 75 / 53 lbs 20 Double unders

Warm up : Knees to elbows x 10 (no kipping) / Single leg hip bridge x 10 ea / Knees to elbows x 10 / Single leg back extension x 10 ea 1. Back Squat: 2,2,2,2,2 @ 95% 2. 5 rounds for time of: 8 Hang squat snatch @ 95 / 63 12 Knees toContinue reading “WOD Thursday July 3rd”

WOD Monday June 30th

Warm up # 1 1. Back Squat: 3,3,3,3,3 @ 85% 2. “Fran” 21,15,9 reps for time of Thrusters @ 95 / 63 lbs Pullups

WOD Thursday June 26th

Warm up: 30 calorie row / 30 Swings / 30 sit ups 1. Back squat: 3,3,3,3,3 @ 90 % 2. For time: 100 Pushups Do 8 sit ups at the top of every minute

WOD Sunday June 23rd

Congratulations to all of our athletes who competed this past weekend, and a big thank you to all of the friends and family who came down to support us during the competition. It was an awesome weekend. We may not have won anything, but we can walk tall and be proud that we put itContinue reading “WOD Sunday June 23rd”