Posts tagged with ‘front squat’

  • WOD Blog | Workout of the day

    MONDAY 04-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COURTENAY MORDT!

    LEVEL 1

    A. STRENGTH

    Front Squat
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    30-20-10 reps for time of:
    Knee tucks (or lower volume TTB)
    Push-up

    *13 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM front squat

    B. CONDITIONING

    30-20-10 reps for time of:
    Toes-to-bar
    Deficit push-up (hands on plates)

    *13 minute cap

  • WOD Blog | Workout of the day

    TUESDAY 29-08-2017

    - by Admin

    HAPPY BIRTHDAY ART DE LACERDA!

    CROSSFIT

    LEVEL 1

    3 rounds for time:
    10 pull-ups
    10 front squats (60/40)
    10 burpees

    *7 minute cap

    LEVEL 2

    *7 minute cap

    3 rounds for time:
    10 chest-to-bar pull-ups
    10 front squats (75/50)
    10 burpees

    *7 minute cap

    GI JOZI

    A. CONDITIONING

    6 Rounds:

    AMRAP 3:
    6 Goblet squats
    8 Russian KB swings
    10 lunges with KB
    * Challenge to not put the bell down for the 3 minutes- choose weight wisely!

    Rest 1 min between rounds

    B. FINISHER

    In teams of 4-5
    AMRAP 10
    Sled Push-60m relays (Hard and Fast)

  • WOD Blog | Workout of the day

    WEDNESDAY 23-08-2017

    - by Admin

    HAPPY BIRTHDAY TO PETER CLARK AND MARIUS HOFMEYER!

    LEVEL 1

    A. STRENGTH

    1. Front squat
    Build to a 5-rep max in 5 sets

    2. Gymnastics pushing
    5 x 5 tempo pike push-ups (2-0-1-2)
    *Scale to x2 strict push-ups

    B. CONDITIONING

    50 deficit ring rows for time
    *Run 200m every time you rest

    LEVEL 2

    A. STRENGTH

    1. Front squat
    70%x3, 75%x3, 80%x3, 85%x3, 3RM

    2. Gymnastics pushing
    20 strict deficit HSPU for time
    Men use 25 kg plates, women use 15 kg plates

    B. CONDITIONING

    50 C2B pull-ups for time
    *Run 200m every time you rest

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG

  • WOD Blog | Workout of the day

    FRIDAY 11-08-2017

    - by Admin

    HAPPY BIRTHDAY TO DORINDA RAPPARD AND GARETH DAVIES!

    LEVEL 1

    A. BARBELL CONDITIONING

    Power Clean
    5 x 5
    Ascending load

    B. CONDITIONING

    AMRAP 13:
    Max rep Pendlay row, 40/25
    Max rep HANG Power Clean
    Max rep Front Squat

    The rep scheme is entirely up to you. Move in the sequence listed, like a complex. Rack up as many reps as possible of each movement. You have ONE barbell.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power Clean
    Build to a Heavy Triple in 5 sets
    Not TnG!

    B. CONDITIONING

    AMRAP 13:
    Max rep Pendlay row, 52/35
    Max rep Power Clean
    Max rep Front Squat

    The rep scheme is entirely up to you. Move in the sequence listed, like a complex
    Rack up as many reps as possible of each movement.
    You have ONE barbell