top of page
Search

CrossFit / Thu, Nov 6

WEIGHTLIFTING: BACK SQUAT

  1. SPEND ABOUT 10-15 MIN TO FIND A HEAVY 2-3 REP MAX.


WOD / FOR TIME:

400M RUN

40 WALL BALLS 20/14

40 AMERICAN KB SWINGS 53/35

400M RUN

30 WALL BALLS 20/14

30 AMERICAN KB SWINGS 53/35

250M RUN

20 WALL BALLS 20/14

20 AMERICAN KB SWINGS 53/35

250M RUN

10 WALL BALLS 20/14

10 AMERICAN KB SWINGS 53/35


ACCESSORY WORK: PICK 1

1. 3X10-12 BARBELL ROLLOUTS

2.3X15-20 DB RUSSIAN TWISTS

 
 
 

Recent Posts

See All
CrossFit | Jul 6 - 11

MONDAY Snatch Technique 10min EMOM 1 Power Snatch @ 60-70% 1 Overhead Squat Conditioning 5 Rounds 250m Run 10 Burpees Over Bar 10 Thrusters 95/65 Rest 1 minute Pre & Post WOD Mobility 10 minutes Band

 
 
 
Strength | Jul 6 - 11

Week 4 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 2 Push Jerks @ 65 - 70 % Primary Strength Deadlift 5x4 @ 80% Posterior Super-set + Core 3 Rounds 10 Nordic Curls 10 Barbell Bent Ove

 
 
 
Strength | Jun 29 - Jul 3

Week 3 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 3 Push Jerks @ 60 - 65 % Primary Strength Deadlift 5x5 @ 75% Posterior Super-set 3 Rounds 10 Nordic Curls 10 Barbell Bent Over Rows

 
 
 

3 Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
Ganesh Subramanian
Ganesh Subramanian
Nov 07, 2025

3 #175 squat

20:21 - 20lb ball, 35lb KB

Like
lisanettleton
Nov 06, 2025

105 back squat for 3

Rode bike for 14,14,10,10 calories

14lb wallball

35lb kb swings

Time was 19:30

Edited
Like
Jonathan Shores
Jonathan Shores
Nov 06, 2025
Rated 4 out of 5 stars.

255 x 2 BS


18:10

Rx

Like
bottom of page