CrossFit Montgomery » Squat

2010-09-08 UGS

41Fitness — Tue, 07 Sep 2010 23:00:50 +0000

Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing

Three Rounds
4a. 10 Suitcase Deadlift
4b. Max Tactical Pullups
4c. 50′ Tire Press & 50′ Tire Row

2010-09-08 Strength

41Fitness — Tue, 07 Sep 2010 23:00:45 +0000

1. 5 x 3 Snatch Balance
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps

2010-09-06 Strength

41Fitness — Sun, 05 Sep 2010 23:00:58 +0000

Olympic
1. 5RM Front Squats
2. 3 x 5 Overhead Squats
3. 3 x 5 Snatch High Pulls
4. 3 x 10 Snatch Grip Deadlifts

2010-09-06 UGS

41Fitness — Sun, 05 Sep 2010 23:00:32 +0000

Starting Strength B Day
1. 3 x 5 Deadlift or Power Clean
2. 3 x Max Pullup
3. 3 x 10 GHD Situp/Weighted Situp

Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk

2010-09-06 CrossFit

41Fitness — Sun, 05 Sep 2010 23:00:12 +0000

Happy Labor Day!
Here’s one you can do at home or while on vacation…

Three Rounds for Time:
- 50 Squats
- 40 Situps
- 30 Pushups
- 20 Lunges (total)
- 10 Burpees

2010-09-03 Strength

41Fitness — Fri, 03 Sep 2010 00:00:19 +0000

Olympic
1. 10 x 2 Clean Drill
2. 5 x 5 Overhead Squat
3. 3 x 10 Back Squat

2010-09-03 UGS

41Fitness — Thu, 02 Sep 2010 23:00:32 +0000

Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing

Three Rounds
4a. 10 Suitcase Deadlift
4b. Max Tactical Pullups
4c. 50′ Tire Press & 50′ Tire Row

2010-09-02 CrossFit

41Fitness — Wed, 01 Sep 2010 23:00:22 +0000

Three Rounds for Time:
- 5 Rope Climbs
- 21 Ring Dips
- 50 Squats

2010-09-01 Strength

41Fitness — Tue, 31 Aug 2010 23:00:13 +0000

Olympic
1. 5 x 3 Jerk
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps

2010-08-31 CrossFit

41Fitness — Mon, 30 Aug 2010 23:00:59 +0000

Overhead Squat
- 5 x 3 Reps

For Reps:
- Air Squats (1 minute)
- KB Swings (2 minutes)
- Rower (3 minutes)
- KB Swings (2 minutes)
- Air Squats (1 minute)

2010-08-30 UGS

41Fitness — Sun, 29 Aug 2010 23:00:58 +0000

Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing

Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk

2010-08-27 Strength

41Fitness — Thu, 26 Aug 2010 23:00:35 +0000

Olympic Strength
1. 10 x 2 Snatch Drill
2. 3 x 5 Front Squat
3. 3 x 10 Clean High Pull
4. 3 x 10 Back Squat

2010-08-25 UGS

41Fitness — Tue, 24 Aug 2010 23:00:12 +0000

Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups

Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses

Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag

2010-08-24 CrossFit

41Fitness — Mon, 23 Aug 2010 23:00:05 +0000

Back Squat
- 5 Sets

Death by 10 Meters

2010-08-23 Strength

41Fitness — Sun, 22 Aug 2010 23:00:56 +0000

Olympic Strength
1. 5RM Overhead Squat
2. 3 x 5 Front Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Snatch Grip Deadlift

2010-08-23 UGS

41Fitness — Sun, 22 Aug 2010 23:00:25 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer’s Walk
4b. 20 Sledge Strikes