Squats

Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats

Strengths – Squats

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

7rds For Time – Partner

  • 1 Wall Walk
  • 1 Med-Ball Bear Hug Carry (100/80)
  • 20 Synco-Sit-ups



3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

For Time

  • 15 Clean and Jerks (115/90)
  • 30 Cal Assault Bike
  • 15 Clean and Jerks. (115/90)

We may change this to a partner workout.


Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 x air squats
  • 2 x 1 left + 1 Right 1 arm Kettlebell Swings

Back Squats

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

For Time (30-20-10)

  • Right Arm 1-Arm Kettlebell Swings. (53/35)
  • Left Arm 1-Arm Kettlebell Swings
  • Goblets Squats

Provided by CrossFit.com

Tags:

5 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 air squats
  • 5, 5, 5, 3 (45/35, 45/35, 95/65, 135/95)

20 min AMRAP

  • 1 lap around the Gym
  • 10 Box Step-ups
  • 2 Back Squats (135/95)
  • 1 lap around the gym
  • 10 Box Step-ups
  • 4 Back Squats (135/95)
  • 1 lap around the gym
  • 10 Box Step-ups
  • 6 Back Squats (135/95)
  • etc, etc, etc

inspired by CrossFit’s Linchpin

Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats

Strengths

  • 5 Back Squats(45/35)
    • 10 Box Dips
  • 5 Back Squats (45/35)
    • 10 Box Dips
  • 5 Back Squats (95/ 65)
    • 10 Box Dips
  • 3 Back Squats (135 / 95)
    • 10 Box Dips
  • 2 Back Squats (185 / 125)
  • 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

  • 200m Row
  • 10 hand-release push-ups

Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats

Strength – Back Squats

  • 2 x 5 (45/35)
  • 1 x 5 (95/65)
  • 1 x 3 (135/95)
  • 1 x 2 (185/125)
  • 6 x 3 (work sets)

    21 ,15, 9, 9, 15, 21 For Time

    • Cal Ski Erg
    • Hand Release Push-ups
    Tags:

    5 rd Warm-Up

    • 2 inchworms
    • 10 Air Squats
    • 10 Shoulder Tap Push-ups (alternate shoulders each rep)
    • 1 Med ball lift to shoulder (increase weight each round – up to 150/100)

    Strength – Back Squat

    • 2 x 5 45/35
    • 1 x 5 95/65
    • 1 x 3 135/95
    • 1 x 2 185/130
    • 3 x 5 225/160 (adjust as needed)

    6 Rounds

    • 18 cal Row
    • 40 Foot Med-Ball Carry (150/100)
    Tags:

    Warm-up

    5 rounds of

    • 3 inch worms
    • 5 air squats
    • 5 hang cleans (bar)
    • 5 squat cleans (bar)

    Every 90 Seconds for 15 min

    • clean complex (increase weight as you go)
      • segmented clean pull
        • floor to shin
        • floor to knee
        • floor to hip
        • floor to pull
      • 1 halting power clean (pause below the knee)
      • 1 low hang squat clean

    at the 15 min mark

    • 30 Front Squats in as few sets as possible at the last complex weight

    Rest

    If Time allows

    Then 5 rounds

    • Back Squat (10,8,6,4,2) 225/155
    • Wall Walks (5,4,3,2,1)

    3 Round Warm-up

    • 10 Air Squats
    • 5 inchworms
    • 10 Walking Lunges
    • 5 push-ups

    25 min ALT EMOM

    • 10 DB/KB Thrusters (pick a weight)
    • 10 DB/KB Renegade Rows
    • 12 DB/KB Box Step Ups
    • 15 KB Swings
    • Rest
    Tags:

    3 round Warm-up

    • 5 Push-ups
    • 10 air squats
    • 5 burpees

    10 min ALT EMOM

    • 5 Burpees
    • 7 Strict Press ( 95/65)

    5-min rest


    15 Min AMRAP

    • 5 Thrusters (95/65)
    • 10 KB Swings (53/35
    • 15 Push-ups