Back Squat

Raising the Bar

3-3-3-3-3 Back squat @ 75-80% Amrap 10: M=115lbs. W= 75lbs. 1 Deadlift 1 Hang power clean 1 Front squat 1 Push press 5 burpee every time your hands leave the bar or the bar “rests” on the ground How many CrossFitters does it take to engineer a 106# KB?? Answer: all of them! Photo: Tijuana […]

March Madness

6 sets of: Back squat x 3 Rest 2 min b/w sets. Build across the 6 sets. Benchmark workout “Jackie” For time: 1000m row 50 Thrusters (45)* 30 pull-ups *Do not drop empty barbells!

Exodus 2

5-5-3-3-1: Backsquat Start around 50% 1RM and add weight each set. Perform a set every 2 minutes. 10-10 Backsquat @ 70-75% Rest 2 min 3 rounds for time: 400m run 12 Front squats (165/115) 12 T2B

Prime Time

5 sets: Backsquat x 3 @80%+ Rest 2-3 min Amrap 10 min: 10 S2OH (95/65) 10 Front rack lunges (95/65) 10 lateral bar hop burpees Core: Coaches choice

Modern Family

In Teams of 3 – one person working at a time, switch as often as needed. No racks can be used, teammates must create the rack. AMRAP – 3 minutes Back Squat (155/105) -rest 4 min- 3 Rounds for Time one person working at a time, split reps as needed 100 DU 75 Pull ups […]

Show Me The Money

4 sets of: Back squat x 3 (80%+) Rest 2-3 min 1 set of: As many reps as possible at 90% Amrap 15 min: 15 box jumps (24/20) 5 hang cleans (155/110) 200m run

Reverse Psychology

With a continuous running clock: 0:00-5:00 400m run 15/12 T2B 20 alt pistols At 5 min mark complete the triplet again. Each set should be treated as a sprint and done as fast as possible. ************ 5 sets Deadlift (3 sec pause above the knee) + hang squat clean Rest 2-3 min ************ Back squat […]