Back Squat

WOD: Wednesday, November 16, 2022: Back Squats for 1&1/2

By /

Strength:
1 1/2 Back Squats
5-5-5
Building to a Moderately Heavy Weight.

HERO BENCHMARK: The Chief

5 cycles of 3 Min. AMRAP:
3 Power Cleans (135/95)(95/65)
6 Push ups
9 Air Squats

Rest :60 b/t Sets and pick up where you left off.

Popular Posts

August 22, 2023
8th Annual Billy Bogan Memorial Workout

Join Us for a Workout and Help Support a Local Charity: The Pink Elephant Movement Saturday, September 30, 20238:00 AM9:00 AM Location: CrossFit Renaissance3251 Cedar…

December 27, 2019
WOD: Floor Press, Farmer Carry, Reverse Goblet Lunges, KB rows

CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Stone Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options

*Alternate Workout:
AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
10 Reverse Goblet Lunges (53, 35) (10 reps each leg)
10 1-Arm KB Rows (53, 35) (10 reps each arm)
*One athlete completes a FULL round at a time while their partner rests.

January 23, 2020
Aim 🏹

AIM…   We are built to aim and hit targets. If you look at the things you do in your life that give that sense…

February 4, 2020
Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro