Posts Tagged ‘squat’

Steel City CrossFit WOD

admin
Apr 30 |13:48

Saturday April 30, 2011

Strength

L-Sit – hold for a total of 60 seconds in as few sets as possible.  Hanging or in support on rings or dip bars is fine.

Lift

Deadlift – 5-5-5-5-5

WOD

15 minute AMRAP

21 squats

14 power cleans (95/65)

7 ring dips

L-Sit

 

Steel City CrossFit WOD

admin
Apr 24 |10:36

Saturday April 23, 2011

Skill

One leg lateral hop balance

Lift

Bent Over Row – 5-5-5-5-5

WOD

20 minute AMRAP

10 pike jumps

20 weighted walking lunges (15/10 lb DBs)

30 squats

 

Wednesday April 6 WOD

admin
Apr 6 |11:07

Skill

Resisted sprints

Lift

Power clean 5-5-5-5-5

WOD

5 rounds

5 deadlifts (95/65)

5 hang power cleans

5 clean high pulls

5 squat cleans

 

WOD-Snatch

admin
Jul 5 |17:57

Berenger warmup followed by the snatch progression
- Wide grip DL
-Power Snatch
OHS
-Squat Snatch

WOD.
tabata
20 seconds on 10 seconds off
Wide Grip Deadlifts
Power Snatch
OHS

 

SteelCity CrossFit WOD- Snatch

admin
Jun 25 |06:26

Dynamic warmup involving the Snatch Progression
500m row
20 superman
20 OHS
20 Shoulder Openers

Wod
21-15-9
Power Snatch
Burpees
Hang Power Cleans
Burpees

Great job today ladies i am really impressed with your progress