Back Squat 5 reps @ 65%
Back Squat 5 reps @ 75%
Back Squat 5 reps @85%
-then-
Conditioning: "Push -n- Squat"
12 min AMRAP of:
20 Push Press (75/55)
30 Air Squats
Strength: "Yea Squats"
Back Squat 5 reps @ 65% Back Squat 5 reps @ 75% Back Squat 5 reps @85% -then- Conditioning: "Push -n- Squat" 12 min AMRAP of: 20 Push Press (75/55) 30 Air Squats
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Strength & Conditioning: "Pick it up, put it down"
20 Minute Running Clock (or 8-round Tabata with 2:30 work cycle/0:00 rest cycle) Each round is 2:30 10 Deadlifts @ 185/135 10 Bar-Facing Burpees *If completed, rest for the rest of the 2:30 **If at any point you are unable to complete the work in 2:30, turn it into 8 rounds for time. ***If using the running clock, the rounds will start at the following times Round Start Time 1 0:00 2 2:30 3 5:00 4 7:30 5 10:00 6 12:30 7 15:00 8 17:30 Strength: "More Squats...Yea!"
Strength Back Squat (3-3-3): 3 @ 70% | 3 @ 80% | 3 @ 90% -then- Conditioning: "Bomb those Legs" For time: 40/30 Calorie Row 100 Wall-Balls (20/14) 40/30 Calorie Row Strength: "Squat Till You Drop"
11 Minute AMRAP of Back Squats @ 75% 1RM -then- Conditioning: "Burpees & BJs" 10 Minute AMRAP of: 5 Box Jumps (24/20) 5 Burpees Strength: "Weighted Pull-up Double"
Work to heavy 2-rep Weighted Pull-ups -then- Conditioning: "Row, Row, Row...your ass off" 6 Rounds for Time of: 500m Row Rest 2-Minutes Strength: "C&J Double"
Work to heavy 2-rep Clean & Jerk -then- Conditioning: "Press & Jump X5" 5 Rounds for Time of: 9 Bench Press (185/125) 12 Box Jumps (24/20) |
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