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 thoughts on “Monday Workout: Back Squats, Snatches and Plyos

  1. Lots of folks in the 6:00 AM! Great job everyone 🙂

  2. BS up to 135#
    WOD: 6:03 rx

  3. BS: 225
    WOD: 5:15 – sluggish and still sore from last week.

  4. 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

    1. Worked up to 115# on EMOTM

    2. oh – that’s some good crossfit right there

  5. BS: 185
    WOD: 4:24 Rx

  6. BS: 215
    WOD: 5:32 Rx

  7. BS: up to 135#
    WOD: 6:17 @55#

  8. BS: 195#
    WOD: 6:30rx

  9. BS: 96 KG (linear progression)
    SP: 49 KG (linear progression)
    WOD: 4:15 Rx’d

  10. BS: 115*4 125*4 135*3 135*3 145*2
    WOD: 6:06

  11. bs- 205,215,225×3
    Wod- 5:53 @ 135#

  12. 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.)

  13. Strength: 225 2x, 245 2x, 265 2x, 265 2x, 275 2x
    WOD: Rx

  14. BS: 135x5x5
    WOD: 6:46Rx’ish

  15. BS: 111#
    WOD: 5:39 @ 55#

  16. BS: 245
    WOD: 3:14 rx

  17. BS: 145
    WOD: 5:49 @ 55# & BPU

  18. BS – 202? Had to convert from Communist/Al Qaeda kilograms so 202 is close.
    WOD- 3:55 Rx

  19. BS-275
    WOD-3:53

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

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

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close