Squats + OH = The Best Combo

May 26th, 2015

Category: CrossFit

Squats + OH = The Best Combo

rope climb
June Bootcamp kicks off NEXT MONDAY, June 1st!
CFS Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average bootcamp, but less intense than CrossFit. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up towards CrossFit classes.

The June session of Bootcamp kicks off on June 1st and will run through June 29th. Classes are Mondays, Wednesdays & Fridays 6:15am – 7:15am. Spots are limited, so don’t delay! For more details and to secure your spot, click HERE.

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Strength
1.Strict Press
2-2-2-2
2. Push-press
3-3-3-3

WOD
30-20-10
Chest to Bar Pull-ups
Overhead Squats (95,65)

Level 2- (75,55)
Level 1- (65,35), 21-15-9

Conditioning Class: WOD
4 Rounds
In 3 minutes, complete:
250m Row
AMRAP Double Unders
Rest 1 minute
In 3 minutes, complete:
200m Run
AMRAP Burpees

Conditioning Class: Core
Alternating Tabata
-Superman Hold
-Hollow Hold

DISCUSSION 17 Comments

  1. Kyra Williams 06/03/2015 at 10:24 pm

    Press up to 105
    Push press up to 135
    WOD: 8:08 RX

  2. Ryan Gould 05/27/2015 at 3:43 pm

    Press: 115 x 2
    Push Press: 135 x 3
    WOD: 14:53 L2…tore up my hands pretty good on this one. made the C2B’s tough!

  3. Dave Chaput 05/27/2015 at 1:02 pm

    Press: 150
    Push Press: 205
    WOD: 7:45 rx

  4. Joel 05/27/2015 at 3:17 am

    press: 105×2
    push press: 140×3
    wod: 14:04 L2

  5. Andrea Cooke 05/27/2015 at 1:02 am

    press: 125×2
    push: 160×3
    wod: 6:00 with half strict pull ups and OH walking lunges

  6. jason barrow 05/27/2015 at 12:54 am

    Press: 115×2
    Push Press: 165×3
    WOD: 15:57 Rx

  7. KB 05/27/2015 at 12:48 am

    85-95. L1 in my head, slow & steady wins the race 13 :00

  8. Trevor Crean 05/27/2015 at 12:45 am

    Press: 105#
    PP: 145#
    WOD: 12:56 Rx
    Wrist held up better than expected on the squats.

  9. biscoe 05/27/2015 at 12:16 am

    snatch pull x2 @ 85%: 185
    wod: 8:32 rx

  10. Kurt Brumme 05/26/2015 at 2:48 pm

    Strict Press: 145×2 (135 for 3 sets, 145 for 1 set)
    Push Press: 185×3 (155, 165, 175, 185)
    WOD: 14:05 Rx (woof – C2B are horrible, need strength work)

  11. Eddy 05/26/2015 at 1:55 pm

    Strict: 125×2
    Push: 155×3
    WOD: 10:02 Rx

  12. Nick Alonso 05/26/2015 at 1:35 pm

    Strict 135X1 125X3 (didn’t read the board for the right rep count)
    Push 155X3
    WOD 12:44 RX

  13. Crowley 05/26/2015 at 1:34 pm

    strict press: 165×2
    push press: 205×3
    wod: 6:56 rx

  14. Brian M. Maser 05/26/2015 at 1:28 pm

    Strict Press – 142×2
    Push Press – 185×3
    WOD: 9:50 Rx

  15. Rob Hassell 05/26/2015 at 12:26 pm

    Strict press – 160×2
    Push press – 190×3
    WOD – tried to practice butterfly pullups vs CTB when shoulder popped and arm went dead so stopped. not ideal.

  16. Jason 05/26/2015 at 11:57 am

    Strict press- 125×2
    Push press- 155×2
    WOD-10;12 Rx

  17. Mike Quigley 05/26/2015 at 11:51 am

    Strict Press – 145×2
    Push Press – 185×3, 200×2
    WOD – 9:49 RX