Tag Archives: overhead squat

Workout of the Day – Monday 3/20/17

20 Mar

STRICT TOES-TO-BAR OR KNEE RAISES:

3 – 3 – 3 – 3 – 3

then

Overhead Squats:

5 – 5 – 5 – 5 – 5

then

“The FM and CF2”

AMRAP in 10 min of:

3 Burpees

6 Back Squats (bodyweight)

3 Burpees

9 Strict Pull-ups

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Workout of the Day – Sunday 3/19/17

19 Mar

EMOM FOR EIGHT MIN OF:

3 Front Squats (building)

then

“Chief”

5 Rounds of:

AMRAP in 3 min of:

3 Power Cleans (135/95)

6 Push-ups

9 Squats

Rest 1 min between sets

then 

3 Rounds for Time and FUN of:

21 Sumo Deadlift High-pull (95/65)

18 Overhead Squats

15 Thrusters

400 m Run

CROSSFIT 323 WOD RESULTS – 3/19

Workout of the Day – Thursday 3/16/17

16 Mar

EMOM FOR TEN MIN OF:

1 Clean (build)

then 

3 Rounds for Time of:

400 m Run

10 Overhead Squats (95/65)

20 AbMat Sit-ups

25 Double-unders

Extra Credit

3 Rounds of:

Max Set Strict Pull-ups

10 Jumping Lunges

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