Category Archives: Squat



  1. Snatch deadlift + 2x hang snatch + snatch 4x(1+2+1)
  2. Snatch 3×3
  3. Paused snatch grip deadlift 3×5
  4. If you are training tomorrow:  Overhead squats 3×10

If not… Front squats 5×3

Optional conditioning

3 rounds:
12 kb push press
12 pullups

Core conditioning

Barbell situps 3×15

High hang clean

We are continuing to use the high hang clean in this cycle to drill a complete and explosive final pull and speed underneath the bar.  Today the complex is a repeat of week 1 – check your training logs to see what you are aiming for in today’s session!


Clean deadlift + 2 high hang cleans 5x(2+1)

Clean pull 3×3

Back squat 5×5

Optional conditioning

For time 50-40-30-20-10
Double unders

Gymnastics & Metcon

Today’s Gymnastics Strength is all about quality of movement. It’s not for time, it’s also not who can do the hardest standard of movement. Your aim is to make yourself stronger, improve on last time and help your body to adapt and become better at the given task. So this means as much attention given to the negatives, nice slow lowering on the ring rows and pull ups. Also controlled negatives on the handstand push ups and push ups.

Gymnastics Strength

5 sets of following:

Max Strict Pull ups – Scale this to your current level, Ring Rows, Bar Rows, negatives etc

Supersetted with

Max HSPU – Scale this with push ups, push ups to box.

No kipping allowed all strict movements.


Buy in: 30 Burpees or 60 Sit ups

30-20-10 reps:

Wall Balls 20/14lb
KB Swings 24/16
Toes to bar


Tabata Core Holds

Back Squat

Jeff doing a back squat at CrossFit Blackwater, Witham Essex
Jeff hitting some back squats

Jeff has been CrossFitting since January 2015.  He has achieved a great deal – not only has he reduced his blood pressure dramatically, he has also lost over 1 stone in weight.  When Jeff first started he had rest periods programmed into all of his conditioning sessions – now he no longer needs them and completes the entire metcon with minimal rest.

Jeff is a great example of how consistency alongside sensible scaling can deliver amazing results.  Well done Jeff – keep up the good work!


Back Squat  10-5-3-3-5-10

If you’re currently following the Olympic lifting classes and squatted yesterday then today you can switch to Push press. Overhead 20rm is going to be a benchmark so don’t forget to get your pads out and make a note of what weight you lifted… and how it felt.


50 Sit ups
50 Wall Balls
40 Sit ups
40 Russian Twists
30 Sit ups
30 Pull Ups
20 Sit ups
20 Handstand Push Ups
10 Sit ups
10 Burpees


Max Hang Plank combo