11/12/2009

"Max Effort Back Squat Triples" (11.12.2009)

Warm-up Drills (11.12.2009)
800m Run
2 Rounds of
15 x Kettlebell Swings
15 x Abmat Sit-ups
15 x Burpee Jumping Pull-ups

"Max Effort Back Squat Triples" (11.12.2009)
Back Squat 3-3-3-3-3

Post loads to comments.

Skill Development (11.12.2009)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

CrossFit Endurance WOD (11.12.2009)
Swim, Bike, Run, or Row (C2)
Cover as much distance as possible in each of the specified time intervals.
6 min x 3 min rest
4 min x 2 min rest
1 min x 30 sec rest
30 sec x 15 sec rest
15 sec x Done.

Post distances to comments.

10 comments:

Anonymous said...

Back Squat Triples
165/165/205/225/235
Pull Up Ladder
19 minutes + 10 reps and chunks of skin on the bar. Enjoy that afternoon crew!

Dang!

Anonymous said...

"BACK SQUAT TRIPLES"

135/155/175/185/205F
Pull-up Ascension Ladder: 11+10 (dead hang pulls)

-PK

Anonymous said...

225/235F/235F/230/235
ascension ladder: 11+10

~Nate

Anonymous said...

Lynn
Back squat triples 95/115/135f/135/145
Pull up ladder 14 min & 14reps

Nick said...

Back Squat
295/315/325/335/345

Ascension Ladder
15 + 15 reps

-Rambo

Anonymous said...

JoeF
back sqt's(3reps)-115/125/135/145/155

Anonymous said...

125/135/155/165/185 11:00 minutes

Indy


105/115/135/155/165 11:00 minutes

Khan

Anonymous said...

Back squat max 185

14 rounds pullups

Mark

Bention said...

Doug B
135/155/175/195/205
13+6 for pull ups

Anonymous said...

235/255/275/305F/295F
8 rounds of ascension ladder, dead hang pull ups

Jim