Back Squat
– 3 Rep Max
Overhead Squat
– 1 Rep Max
Press
– 3 x 10 Reps
Push Press
– 4 x 5 Reps
Push/Split Jerk
– 5 x 3 Reps
Medicine Ball GHDs
– 5 x 5 Reps
Glute Ham Raises
– 5 x 3 Reps
Tag: Squat
Categories
2010-01-11 UGS WOD
5 Rounds
1. 5 Box Squats
4 Rounds
2. 6-10 Split Squats
3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings
3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs
CrossFit Total
– Back Squat 3 x 1 Reps
– Press 3 x 1 Reps
– Deadlift 3 x 1 Reps
Snatch
– 2 Rep Max
Front Squat
– 8 x 2 Reps
Pullup
– 4 x 25 Reps
Weighted Situp
– 5 x 10 Reps
Row
– 2,000 Meters
Back Squat
– 3 x 3 Reps
– 3 x 1 Reps
Categories
2010-01-08 UGS WOD
5 Rounds
1a. 5 KB Clean and Press
1b. 10 KB Front Squats
3 Rounds
2a. 10-15 KB Rows
2b. Leg Blaster
3 Rounds
3a. 10 Knees to Elbows
3b. 10 Tire Flips
4 Rounds
200′ Tire Drag
2 x 10 Minute AMRAP
5 minutes between rounds
– 5 Box Jumps
– 10 Situps
– 15 Air Squats
Squat Clean
– 2 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Rack Jerk
– 8 x 2 Reps
Hip Thrusts
– 5 x 5 Reps
Squat
3 Rounds:
– Max Reps OHS
– 2 x Front Squat
– 3 x Back Squat
(Note: OHS reps determine reps for front squat and back squat. No rest between OHS, Front Squat, and Back Squat.)
Press
1 Rep Max
Weighted Step-ups
5 x 5 reps
5 Rounds:
– 25 Mountain Climbers (Each Leg)
– 25 Air Squats