Monday Workout: Back Squats, Muscle-ups, and Sandbag Lunges

dan

Strength

Back Squat; 8-6-4-8-6-4; rest 90-120 sec; wave-load the sets

WOD

Level 1

10-8-6-4-2 reps of each for time:

  • Ring Row
  • Push-up
  • Walking Lunge

Level 2

10-8-6-4-2 reps of each for time:

  • Muscle-up
  • Sandbag Weighted Lunge (50’s/30’s)

Notes

26 thoughts on “Monday Workout: Back Squats, Muscle-ups, and Sandbag Lunges

  1. BS: 95,115,120,115,120,125
    WOD: 7:58 (Jumping MUs-last set of 2, Dips only. Lunges @ 32#

  2. BS: 135, 145, 155; 145, 155, 185
    WOD: 7:38 (Jumping MUs. Lunges @ 52#

  3. BS: 135, 145, 155; 145, 155, 185
    WOD: 7:38 (Jumping MUs. Lunges @ 52#)

  4. BS: 95, 115, 135, 115, 135, 157
    WOD: 8:08 Pull-ups and box dips with parallettes. 34# lunges

  5. @CrossfitMunich
    FS- 20 reps @ 93.7 #
    WOD- 24:02 min.
    150 WB\s with 1 min. breaks while accumulating/ 1 min. at a time
    Followed by 21, 15, 9 Power Cleans and ring dips @ 30 K . Used redband to complete all dips at 1/2 way point (again, accumulatingfor one minute w/ 1 minute breaks)

  6. BS @99, 111, 121, 111, 121, 131
    WOD: 9:40ish @32#; cut the MUs in half and made 12 of them total.

  7. BS: 95, 105, 115, 105, 115, 125
    WOD: 5:39; 32# lunges (10-8-6-4-2), jumping muscle-ups (5-4-3-2-1)

  8. Worked up to 285×4 on the squats

    6:28 with the 81# bag

  9. BS: 135 up to 185
    WOD: 3:35 L1

  10. BS: 89, 111, 121, 111, 121, 133
    WOD: 5:36 (pull ups and box dips w/ elevated feet for muscle ups, 32# bag)

  11. 215#
    8:10 (double rep pu/dips)

  12. BACK SQUAT- 5-5-2-3-1 @ 70-80-85-90-? % of max
    Up to 285 lbs (pr +13 lbs).
    WOD- 12 min AMRAP
    run 1 lap (between 300 and 400 meters)
    10 Push Press 115/80
    5 rds and almost completed my 6th lap before time expired.
    Monumental day for me as my squat PR is finally greater than my bench PR by 5 lbs.

    1. I remember my own T-Rex inversion day very well indeed! It’s still only a 25# spread, but at least my legs are stronger than my arms!

      1. I love that there’s a name for that! “T-Rex inversion…”

  13. 6:59 (walden)x

  14. BS – 145, 150, 155, 150, 155, 160
    WOD – 5.44 – rr & push-ups, 32#

  15. BS: up to 155#
    WOD: 7:51 (5,4,3,2,1 Bar muscle up)

  16. BS: Up to 165
    WOD: 7:16 (5,4,3,2,1 muscle ups)

  17. BS: 111,121,133,121,133,155
    WOD: 8:00 — jumping mu’s & 34# sandbag

  18. BS: 85, 95, 105, 95, 105, 115
    WOD: 5:27 – ringrows + push-ups, 32# sandbag

  19. BS: 135, 185, 205, 155, 185, 195
    WOD: 10:21 rx’d — muscle ups/52# sandbag

  20. 89, 99, 109, 99, 109, 119
    5:25 RR PU 32 #

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