Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 50%
2. 5 x 5 Sumo Deadlift
3. 5 x 3 Clean High Pull
4. 5 x 10 Medicine Ball GHDs
Categories
Tag: Squat
Categories
2010-02-10 UGS
UGS 300
– 10 Jumping Lunges
– 50 KB Swings
– 10 Jumping Lunges
– 50 Sledge Strikes
– 10 Jumping Lunges
– 50 Sandbag Shoulders
– 10 Jumping Lunges
– 50 Goblet Squats
– 10 Jumping Lunges
– 50 KB Clean & Press
Five Round Barbell Complex for Weight:
– 10 Deadlifts
– 5 Hang Cleans
– 5 Front Squats
– 5 Push Presses
– 10 Deadlifts
Start light and work up. Keep the bar moving and don’t break your grip.
“Tabata Something Else”
Courtesy of Crossfit.com
– Pullups
– Pushups
– Situps
– Air Squats
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 70% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Categories
2010-02-03 UGS
5 Rounds
1a. 5-10 Alternating Presses
1b. 5 Alternating Rows
5 Rounds
2a. 10 Double KB Front Squat
2b. Suicide Runs
3 Rounds
3a. 5 Hang Cleans
3b. 100′ Tire Press
5 Rounds
4a. 200ft Farmer’s Walk
4b. 10 Sledge Strikes
Lower Body ME
1. 5 RM Rack Pulls
2. 5 x 3 Squat Cleans
3. 5 x 5 Split Squats
4. 5 x 5 Reps Weighted Situps
Categories
2010-01-29 UGS
Five Rounds
1a. 5 Handstand Pushups
1b. 10 Jumping Squats
Four Rounds
2a. 5 Heavy Sandbag Shoulders
2b. 2 x 100m Sprint
Tire Drag
3. 1000′ for time
Pushups
4. 100 for time
Pullups
5. 50 for time
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 60% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)