Category Archives: SQUAT

Monday 11-18-13

Posted on November 19, 2013 by murray_sd

A. Review Back Squat mechanics, start warm-up at 40% B. Back Squat – 1×6 @ 65%, 1×6 @ 70%, 1×4 @ 75%, 1×4 @ 80% 185-225-245-275 C. 4 Rounds for time of: 10 Power Cleans(115/75) 12 HR Push-ups 15 KB … Continue reading →

Posted in Crossfit Pride, KB swing, Power clean, PUSHUPS, SQUAT | Leave a comment

Friday 9-20-13

Posted on September 20, 2013 by murray_sd

WORKOUT OF THE DAY: A. Review Front Squat B. Front Squat – 15 minutes to establish a new 1 Rep Max 300 PR C. AMRAP in 15 minutes of: 1 Hang Squat Clean(115/75) 1 Round of Cindy(5Pull-ups, 10 Push-ups, 15 … Continue reading →

Posted in CLEAN, Crossfit Pride, Front squat, PULLUPS, PUSHUPS, Rope climbs, SQUAT | Leave a comment

Wednesday 9-4-13

Posted on September 7, 2013 by murray_sd

Back Squat: 2 x 5 – 65% 3 x 5 – 70% 225-235 Front Squat: 4 x 5 – 60% 185 then: 3 Rounds for time of: 10 Deadlifts(250/165) 30 Squats 4:54 rx

Posted in Crossfit Pride, DEADLIFT, Front squat, SQUAT | Leave a comment

Wednesday 8-28-13

Posted on August 30, 2013 by murray_sd

Mile run and some light squat work then 3 Rounds for time of: 15 Hang Power Cleans(135/95) 15 Burpees 4:54 rx SKILL: Handstand Walk – 10 minutes of practice on the clock

Posted in Burpees, Crossfit Pride, Power clean, RUN, SQUAT | Leave a comment

Monday 8-26-13

Posted on August 27, 2013 by murray_sd

Back Squat: 1 x 5 – 70% 1 x 5 – 80% 1 x 2 – 85% 1 x 3 – 90% 1 x1 – 100% 235-275-285-305×2-335(f) then: 4 Rounds for time of: 6 Deadlifts(75% of your 1 rep max)-325 … Continue reading →

Posted in Crossfit Pride, DEADLIFT, Dips, DOUBLE UNDERS, SQUAT | Leave a comment

Monday 8-19-13

Posted on August 20, 2013 by murray_sd

WORKOUT OF THE DAY: Back Squat: 1 x 6 – 70% 1 x 6 – 80% 1 x 3 – 90% 1 x 2 – 95% 235-275-300-320(1-1) then: 5 Rounds for time of: 510M Run(400M +100M +run into the gym … Continue reading →

Posted in Burpees, Crossfit Pride, DEADLIFT, DOUBLE UNDERS, Hanstand pushups, RUN, SQUAT | Leave a comment

Monday 8-12-13

Posted on August 12, 2013 by murray_sd

WORKOUT OF THE DAY: Back Squat: 1 x 8 – 65% 1 x 6 – 75% 1 x 4 – 85% 1 x 4 – 90% 215-250-285-300 then: AMRAP in 15 minutes of: 3 Power Cleans(155/105) 1 Rope Climb(NO FEET) … Continue reading →

Posted in Crossfit Pride, Power clean, Rope climbs, RUN, SQUAT | Leave a comment

Monday 8-5-13

Posted on August 5, 2013 by murray_sd

Warm-up: Roll out, Stretch, 2 X’s of 400M Run 10 Pass-thrus, 10 good mornings, 10 Shoulder press w/pvc WORKOUT OF THE DAY: Back Squat: (warm-up starting at 40%-50%) 1 x 8 – 65% 1 x 8 – 70% 1 x … Continue reading →

Posted in Crossfit Pride, Hang snatch, PULLUPS, RUN, SQUAT | Leave a comment

Monday 7-29-13

Posted on July 29, 2013 by murray_sd

WORKOUT OF THE DAY; Back Squat: (warm-up sets first) 1 x 8 – 65% 1 x 8 – 70% 1 x 6 – 80% 1 x 6 – 85% 185-225-250-265 After the sets, 50 Reverse Hypers, 50 GHD Sit-ups with … Continue reading →

Posted in Burpees, Crossfit Pride, KB snatch, RUN, Situps, SQUAT | Leave a comment

Wednesday 7-3-13

Posted on July 4, 2013 by murray_sd

Back Squat – 7 X 5 @ 75% – Resting 2 minutes between sets 250 then: OTM for 20 minutes of: Even: 3 Snatch Push Jerks(135/95) Odd: 3 Muscle-ups(ring or bar) 7 r bar muscle ups, 3 r on rings … Continue reading →

Posted in Crossfit Pride, MUSCLE UPS, Push jerk, SQUAT | Leave a comment