Tag Archives: overhead squat

Workout of the Day – Wednesday 2/15/17

15 Feb

HANDSTAND SKILLS: 

Handstand Push-ups:

4 X 3

or

20 sec Handstand hold X 4

then

1 Hang Power Snatch + 2 Overhead Squats:

Find heavy single

then

4 Rounds for time of:

5 Hang Power Cleans (115/105)

10 Dumbbell Push Press (35/20)

400 m Run

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Workout of the Day – Saturday 2/4/17

4 Feb

OVERHEAD SQUATS: 

3 – 3 – 3 – 3 – 3

then

AMRAP in 20 min of:

Relay Style

Partner 1: AMRAP of:

10 Thrusters (65/53)

5 Pull-ups

10 Ball Slams

Partner 2: Run 200m

CROSSFIT 323 WOD RESULTS - 2/4

CROSSFIT 323 WOD RESULTS – 2/4

Workout of the Day – Tuesday 1/24/17

24 Jan

SNATCH COMPLEX:

3 Snatch Grip Deadlifts

2 Hang Power Snatches

2 Overhead Squats

1 – 1 – 1 – 1 – 1

then

AMRAP in 10 min of:

10 Pull-ups

15 Kettlebell Swings – Russian (70/53)

200 m Run

Extra Credit

30 sec Side Plank each side X3

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