Tag Archives: squats

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 – Monday 2/20/17

20 Feb

KIPPING/PULL-UP SKILLS:

10-15 attempts

then

EMOM for 10 min of:

2 Front Squats – pause 3 sec at the bottom of each rep (building)

then

“The Jimmy”

AMRAP in 8 min of:

25 Double-unders

25 Hand-release Push-ups

25 Squats

Extra Credit

Hang Power Clean:

5 – 5 – 5

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Workout of the Day – Friday 1/27/17

27 Jan

TURKISH GET-UPS: 

4 – 4 – 4 – 4

then

“The EDL”

AMRAP in 8 min of:

500 m Row

31 Push-ups

31 Squats

Rest 2 min

“Not the NS”

AMRAP in 8 min of:

400 m Run

80 Single-Unders

37 Kettlebell Swings – Russian (53/35)

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