Back Squat | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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back squat

WOD for 092616

Segment 1: Back Squat 3RM Back Squat Segment 2: Front Squat 4×7 Front Squat at 70% across Segment 3: Complete 3 Supersets of: A. 8 Bulgarian Split Squats (8/side before switching ) B. 8-12 Good Mornings * Rest 1-2 minutes between rounds.
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WOD for 090216

Segment 1: 5 Rounds: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders Scale to finish in less than 15 minutes Segment 2: Front Squat 3×3 across (85% 1RM) Segment 3: Back Squat 3×3 across (85% 1RM)
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WOD for 082916

Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30 12 Dumbbell Reverse Lunges (6/side) 9 Dumbbell Dead Lifts – all 4 heads of db must touch the ground on every rep. *Each round must be completed
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WOD for 082416

Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105) Segment 4: For time: 40 C2B Pullups
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WOD for 082216

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)
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WOD for 081916

Segment 1: Ascending Ladder for 8 Minutes (keep increasing by 3): 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB (115/80) Segment 2: 6×4 Back Squats same weight across
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WOD for 081216

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutes
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WOD for 080116

Segment 1: EMOM  5 minutes: 2 Hang Snatches (hip position) Rest 1:00 EMOM 5 minutes – 2 Hang Snatches (below knee) Rest 1:00 EMOM 5 minutes – 1 Snatch (from the floor) Segment 2: On the 0:00 – 5 Back Squats On the 2:00 – 4 Back Squats On the 4:00 – 3 Back
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WOD for 072516

Segment 1: EMOM 12 minutes: Min 1-4:  Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2: 3×8 Back Squats (roughly 60% 1RM) 5×1 Pausing Overhead Squat (pause in bottom position for 3 count) Segment 3: “Pushup L
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WOD for 071516

Segment 1: 5 Rounds: 5 Squat Clean Thrusters (135/95) 10 C2B Pullups Scale to finish in less than 10 minutes Segment 2: 8 x 3 Back Squat Use 75% 1RM and work on exploding out of the bottom of each squat Segment 3: EMOM 8 minutes: Odd: 60 Double Unders Even: 5 Strict Pullups
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