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Components
Back Squat
Shoulder Press
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Back Squat & Press Super sets - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (17/17)
Workout
Back Squat & Press Super sets
This month and Janurary we will be gettin SKRONG! Mondays and Fridays will be press days. Occasional Weds also. But we will be reserving Wednesdays for Oly barbell cycling and building confidence with doing unbroken reps with light to moderate loads. Tuesdays and thursdays will be longer and shorter wods with ROMWOD on Thursdays. The nutritional seminar will happen on either a Friday night or Saturday am. I hope everyone is excited for some different programming and to grow some strength in those guts, butts, and upper body!
Back Squat (7-5-3-7-5-3-7-5-3)
Back Squat
7-5-3 are waves. Each set should be heavier than the last. EX: 100/135/165 next wave 110/145/175 and so on. Alternate sets with Strict press. record you final set of 3 and other loads in comment box. ITS SUPER IMPORTANT TO RECORD YOUR NUMBERS. You will need to know what you did before.
Shoulder Press (7-5-3-7-5-3-7-5-3)
Shoulder Press
The barbell will come from the ground.
Rest as needed between sets.
Alternate with Back squats
Core cash out
Be sure to hit the core post wod. Lifting without doing core accessory will lead to back injuries. MOB and Core may need to be done on your own.
3 RDS:
-20-30 reps of deadbugs
-15-20 resps of Reverse crunches
-20-40 secs of planking
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 03, 2018
Male Clients
1
Bruce
Vredenburg
5:00 AM CrossFit
1 x 3 @ 320 lbs
1
Dewayne
Thompson
5:00 AM CrossFit
1 x 3 @ 320 lbs
2
James
Wall
4:30 PM CrossFit
1 x 3 @ 315 lbs
135/225/275 185/275/315 225/285/fail 345
3
Lex
Egea
8:30 AM CrossFit
1 x 3 @ 305 lbs
135/195/230 235/265/285 255/285/305
4
Bill
Klepac
5:30 PM CrossFit
1 x 3 @ 285 lbs
135/165/185; 185/215/225; 225/255/285
5
Kody
Haley
8:30 AM CrossFit
1 x 3 @ 275 lbs
6
Connor
Bachmann
6:30 PM CrossFit
1 x 3 @ 260 lbs
7
Harry
Green
6:00 AM CrossFit
1 x 3 @ 235 lbs
7
Reece
Selby
6:30 PM CrossFit
1 x 3 @ 235 lbs
8
Dexter
Escarment
5:30 PM CrossFit
1 x 3 @ 225 lbs
8
EJ
Walter
5:30 PM CrossFit
1 x 3 @ 225 lbs
185/205/225
9
Ryan
Stephens
6:30 PM CrossFit
1 x 3 @ 215 lbs
10
Connor
Ladner
4:30 PM CrossFit
1 x 3 @ 205 lbs
11
Kenneth
Smith
6:00 AM CrossFit
1 x 3 @ 195 lbs
12
Richard
Campbell
4:30 PM CrossFit
1 x 3 @ 175 lbs
13
Jordan
Kidd
5:00 AM CrossFit
1 x 3 @ 165 lbs
7 - 135 5 - 155 Dumbbell shouldpress rehab left arm
14
Damion
McNeill
4:30 PM CrossFit
1 x 3 @ 145 lbs
Female Clients
1
Fallon
Jaye
4:30 PM CrossFit
1 x 3 @ 205 lbs
2
Rachel
Webb
5:30 PM CrossFit
1 x 3 @ 195 lbs
3
Taylor
McQuesten
6:30 PM CrossFit
1 x 3 @ 190 lbs
4
Sloan
Sonksen
6:30 PM CrossFit
1 x 3 @ 165 lbs
5
Codi
Ready
4:30 PM CrossFit
1 x 3 @ 135 lbs
5
Lori
Arnold
5:30 PM CrossFit
1 x 3 @ 135 lbs
6
Carmen
Thompson
4:30 PM CrossFit
1 x 3 @ 125 lbs
6
Emily
Allen
8:30 AM CrossFit
1 x 3 @ 125 lbs
7
Sherria
Swanson
5:30 PM CrossFit
1 x 3 @ 115 lbs
8
Danielle
Farrior
4:30 PM CrossFit
1 x 3 @ 105 lbs
getting back at it
8
Naomi
Kjer
6:30 PM CrossFit
1 x 3 @ 105 lbs
8
Nina
Acosta
5:00 AM CrossFit
1 x 3 @ 105 lbs
9
Becky
Murphy
5:00 AM CrossFit
1 x 3 @ 95 lbs
65, 85, 95
9
Leigh
Green
6:00 AM CrossFit
1 x 3 @ 95 lbs
10
Abigail
Greenleaf
5:30 PM CrossFit
1 x 3 @ 90 lbs
11
Michelle
Hill
5:30 PM CrossFit
1 x 3 @ 35 lbs
11
Parthenia
Williams
6:00 AM CrossFit
1 x 3 @ 35 lbs
front squats to bench
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