Front squat – Page 9 – CrossFit Havoc

WOD Thursday June 22nd

Warm up: 2 minutes of double unders / 5 minutes of empty bar work 1. Every 2 minutes for 16 minutes: Havocomplex clean: Clean + Front squat + jerk + jerk 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats

WOD Monday June 18th

Warm up: 3 rounds – 15 Kb swings / 15 sit ups Front squat: 5,5 2. Back squat: 5,5 3. 6 Rounds for time of: 12 Wallballs 3 Muscle ups or 6 Chest to bar pullups or 9 Pullups

WOD Monday June 12th

Warm up: 2 minutes of double unders / 20 Air squats / 15 Glute ham raises Front squat: 5,5 2. Back squat: 5,5 3. For time: 20 Power cleans @ bodyweight 20 Burpees

WOD Tuesday May 30th

Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 8 x 2 (8 sets of 2 reps) @ 85-90% of your max 2. As many Rounds as possible in 10 minutes: 5 Box step overs w/ med ball 5 Sit ups w/ med ball

WOD Monday May 22nd

“Murph” is one week away! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 6 x 3 (6 sets of 3 reps) @ 80-85% of your max 2. 3 Rounds For Time: 400Continue reading “WOD Monday May 22nd”

WOD Tuesday May 16th

Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5 x 4 (5 sets of 4 reps) @ 75-80% of your max 2. 2 Rounds for time: 800 Meter Run 4 Rope Climbs 16 Thrusters Do not take this guys advise, but he is pretty funny. For Mature Audiences Only.

Weightlifting May 15th, 17th, 19th

Monday: Hang snatch – find max in 25 minutes 2. Heaving snatch balance – find max in 20 minutes 3. Back Squat: 5 rep max 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under – find max 2. Jerk – work to heavy single 3. Front squat: 5 rep maxContinue reading “Weightlifting May 15th, 17th, 19th”

Weightlifting May 8th, 10th, 12th

Monday: Hang snatch + overhead squat x 6 sets (build) 2. Heaving snatch balance + overhead squat x 6 sets (build) 3. Back Squat: 3 x 5 @ 85% 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under + 5 sec pause front squat doubles x 5 sets (build)Continue reading “Weightlifting May 8th, 10th, 12th”

WOD Monday May 8th

Who won this weeks and Havoc Loop Challenge!? Watch @crossfithavoc Instagram for announcement! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5, 5, 5, 5, 5 @ 70-75% of your max 2. As many Rounds as possible in 25 minutes: Begin with: 1 Mile Run Then AMRAP the followingContinue reading “WOD Monday May 8th”

Weightlifting: May 1st, 3rd, 5th

Monday: Hang snatch doubles + overhead squat x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 4 @ 85% 4. Cable crunches 3 x 15 Wednesday: Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build) 2. Jerk doubles xContinue reading “Weightlifting: May 1st, 3rd, 5th”