Skill: 7X1 Hang Clean & Jerk
Heaviest possible
Rest 60 sec
1×20 Back Squat
WOD: 3 RFT
500m Row
14 Ring Dips
7 Power Clean & Jerks 165/105
Posts Tagged ‘Back squat’
2/11/14
Posted: February 11, 2014 in WOD'sTags: Back squat, form over fatigue, Hang clean, lift, lift more
0
Skill: 5X3 Bottom Pause HBBS @ 80%
rest 60 sec
Quick controlled descent
3 counts (seconds) in the rock bottom
Bounce and quick back up
WOD: For Time
50 Double-Unders
30 HSPU
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
1/2/13
Posted: January 2, 2013 in WOD'sTags: achieve, Back squat, Dead lift, Goals, Growing Stronger, power, Press, squat, stamina, Strength
I thought this was pretty awesome!
It is a tradition in our gym to do a 100 day Challenge. Starting Jan 1 of the new year going out 100 days. Working on a skill that is difficult a little at a time. Will turn that weakness into a strength. Those of you who did the push up challenge know what I am talking about.
this year our challenge is Double Unders !!!
So today is Jan 2 … Do 2 Double Unders or DU attempts (those attempts will turn into true DU)
Tomorrow Jan 3 Do 3 DU …. Jan 4 do 4 DU.
Let me or Luke know if you have any questions.
WOD: CROSSFIT TOTAL
1 RM Back Squat
1 RM Press
1 RM Deadlift
* three attempts after warm up.
We are starting a new block in our training program the next 12 weeks
Will focus on Weight lifting. So we want to hit a CFT. So you can have something
To compare in 12 weeks after this block of training is over.
We are looking forward to the new year. GOT GOALS!!
Wednesday 6/20/12
Posted: June 20, 2012 in WOD'sTags: Back squat, double unders, focus, Growing Stronger
Skill: Back squat
4set x 10 reps
moderate weight
WOD: 50-40-30-20-10
Double Unders
Sumo Deadlift High Pull (1.5pd/1pd)
Wednesday 5/16/12
Posted: May 16, 2012 in WOD'sTags: achieve, Back squat, Deadlift, Fitness, focus, Hang clean, Press, squat, Strength, stronger, Work hard, Work on weaknesses
Skill: R5R Complex
WOD: For Weight
Five rounds
5 deadlifts
5 hang cleans
5 push presses
5 squats
If you complete all movement without putting the bar down, go up in weight. If you have to set the bar down, go down in weight. Goal is to get the heaviest complex as possible in the attempts.
Monday 4/16/12
Posted: April 16, 2012 in WOD'sTags: Back squat, Burpees, dream, faster, focus, Growing Stronger, hard work, push press, squat, stronger, Work on weaknesses
SKILL: Push Press
2-2-2-2-2
For time:
15 Burpees
10/1, 9/2, 8/3 … 3/8, 2/9, 1/10 Reps:
Push Press (115/83)
Back Squat (115/83)
Each time the bar is put down on the ground for rest, athletes must complete 15 burpees before returning to the push press/back squat couplet. Athletes can rest with the bar in the rack or on the back as long as needed.
The workout ends with 15 burpees.
PUSH UP CHALLENGE: 52 of 100 !!
You got this
Skill:
Back Squat
5×3
WOD:
50-40-30-20-10
Double Unders (2 Count reps for singles)
Grasshoppers (both leg = 1 rep)
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