Monday Workout: Back Squats, Snatches and Plyos

The Stadium at the Games

The Stadium at the Games, from the CrossFit Games Facebook page

STRENGTH

Back Squat, 2-4 reps x 5 sets, 30X0 Tempo

WOD

Level 1

3 Rounds for Time of:

  • Power Snatch (45/25) x 7
  • “No Push-up Burpee” + Air Squat x 9
  • Box Push-up x 12

Level 2

3 Rounds for Time of:

  • Power Snatch (95/65) x 7
  • “No Push-up” Burpee + Jumping Air Squat x 9
  • Plyo Push-up (hand on 25# Plate) x 12

30 Comments on “Monday Workout: Back Squats, Snatches and Plyos

  1. North Myrtle Beach Crossfit:

    EMOTM: 7 mins
    1 power clean + 1 squat clean + 1 push jerk

    Back squat:
    3 @ 65% (135#)
    4 @ 70% (155#)
    2 x 4 @ 85% (185#)
    5 @ 85% (185#)

    WOD:
    8 OHS @ 85#
    8 HSPU (1abmat)
    6:22

  2. BS: 125 x 4, 135 x 3, 145 x 3, 150 x 3
    WOD: 6:35 Rx

    (Plyo push-ups might be my new least favorite movement.)

  3. BS: 5×5 BS @ 89- cyclist/ 1.25 squats at a rate of 5 seconds down
    WOD: 4:46

  4. Make up Sunday 8/4/13
    BS: 135(4),155(3),175(3),185(2),200(2)
    WOD: 4:38rx

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