back squat Archives | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
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Strength

Wide stance box squat: 10 x 3 @ 70% 
Rest 30 seconds between sets

Accessory 

Skill: hip mobility – 
-splits
-sumo squats
-couch stretch
-calf mobility 
-hell chord stretch 

OR

Work: 15 3 – point toes to bar

WOD

“Kelly” 
5 rounds for time:
400m run
30 box jumps 24/20
30 wall ball shots 20/14

Skill 

Air squat

Ring row

Push up

Back squat

Ring Dip 

 

WOD

250m row

THEN

15-12-9 reps – 

Squat

Push up

Ring row 

THEN

250m row

Skill

10 mins of goat work!

Conditioning 

For time: 

400m run

20 back squat 115/75

20 bench press 115/75

400m run

15 back squats

15 bench press

400m run

10 back squat

10 bench press

400m run