Monday Workout: Back Squat and a Triplet

[youtube=http://www.youtube.com/watch?v=AqoSqJ5dHb0&rel=0]

STRENGTH

Back Squat, 4-6 Reps x 5 Sets, rest about 2 minutes between sets

WOD

Level 1

3 Rounds for Time:

  • Box Push-Up x 10
  • Kettlebell Clean and Push Press (25/10) Right Arm x 5
  • Kettlebell Clean and Push Press (25/10) Left Arm x 5
  • Walking Lunge x 10

Level 2

3 Rounds for Time:

  • Plyo Push-Up (25# Plate) x 10
  • Kettlebell Clean and Jerk (53/35) Right Arm x 5
  • Kettlebell Clean and Jerk (53/35) Left Arm x 5
  • Lunge With KB in Front Rack (53/35) x 10 (5/leg)

Announcements:

  • RSVP for the 4 Year Anniversary Party happening this Sunday, July 7, at Wild Wings!  When you’re at the gym, check out their awesome new gluten free menu — you can find a copy next to the chalk board as well as on the cork board.

July 4 Class Schedule:

On July 4 we will be holding ONE CLASS only at 10am!  Members are welcome to bring their family and friends to the workout.

On Friday, July 5, most classes are cancelled with the exception of the following classes/class times:

  • C’ville Burn at 7am
  • Regular CrossFit Class at 12pm
  • Regular CrossFit Class at 445pm

We will return to normal class schedule on Saturday, July 6.  Thanks!!

18 thoughts on “Monday Workout: Back Squat and a Triplet

  1. Did my last 2 sets at 115# !! 😀
    4:37

  2. C’ville Burn: 15:!0 w Kim
    KBs @35#, FC @35#x2

  3. BS: 4×5 @135 1×4 @145
    WOD: 4:04 plyo PU 25

  4. 5’s at 185, 225×3, 235
    3:51 I think? 55# DB

  5. squats: sets of 6 at 165#
    wod: 4:20 with a 25# dumbbell

  6. 2×70 lb kb single leg squats
    wod: 4:02

  7. BS: 155(6), 165(6), 175(4), 180(4)
    WOD: 3:10 rx

  8. 5 at 185/4 at 205 squats
    WOD 3:36 70 lb KB swings instead of c&j and 70lb lunges.

  9. SP: up to 135# x 2
    WOD: forgot, b/w 5:30-6:30 (subbed 70# American Swings for lunges)

  10. Squats to 2 sets of 4 @ 195#
    WOD @ 4:30 w 35# kb

  11. BS- sets of 3 @ 145#
    WOD- 4:36 rx

  12. WOD: 5:07 rx

  13. BS: 95#
    WOD: 4:23 (25# kb)

  14. BS: 121 x 6 x 2, 131 x 5 x 2, 143 x 4
    WOD: 6:06 Rx

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