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WOD 0050818: Squat, Squat, Squat!


CrossFIt: Strength: Squat Clean Work up to Heavy Single Beginners Hang Squat Clean 3-3-3-3-3 Conditioning: 3 RFT 400m Run 20 Thrusters (95/65) 2 Rope Climbs Rest 1 Minute After Each Round No Rope Climbs Sub 6 Strict Pullups (3 Pullups for Each Rope Climb) Rx+: Same Hybrid: WOD 1: 15 Min Infinity Ladder by 4

CrossFIt:
Strength:
Squat Clean
Work up to Heavy Single

Beginners
Hang Squat Clean
3-3-3-3-3

Conditioning:
3 RFT
400m Run
20 Thrusters (95/65)
2 Rope Climbs
Rest 1 Minute After Each Round

No Rope Climbs Sub 6 Strict Pullups
(3 Pullups for Each Rope Climb)

Rx+:
Same

Hybrid:
WOD 1:
15 Min Infinity Ladder by 4
Wall Balls
V-ups
Box Jumps

WOD 2:
DB Thrusters (35/25#)

BootCamp:
WOD 1:
13 Min Infinity Ladder 4’s
Wall Balls
T2b/ V-ups/ 6’s K2c
Box Jumps
Rest 3 Mins

WOD 2:
13 Min Infinity Ladder by 4s
Thrusters
Sit Up n Chop
Burpee

Cashout
2-3 Rds
10/10 Kick Stand DL
15 Banded Glute Bridge 2 s hold at to
10/10 Windmill

Barbell Mechanics:
Muscle Snatch
(4) 3 x @ 65%

Snatch Deadlift
(3) 3 x @ 103-105%

Push Press
(4) 4 x @ 77-80%

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