2/26/2010

''Heavy Front Squat Triples'' (03.01.2009)

Warm-up Drills (03.01.2009)
Row 500m
2 Rounds of
10 x Deadlifts (45lbs)
10 x Front Squats (45lbs)
10 x Push Press (45lbs)
10 x Bent Over Rows (45lbs)
Samson Stretch
Minimum of 2 Warm-up sets in preparation for heavy Front Squats.

''Heavy Front Squat Triples'' (03.01.2009)
Front Squat 3-3-3-3-3

Post loads to comments.




''Practice Makes Perfect'' (03.01.2009)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Squat Cleans (95/65lbs)
Pull-ups
Abmat Sit-ups

Post times to comments.

CrossFit Endurance WOD (03.01.2009)
''Hill Climb Time Trial''
Swim: 500m, add a t-shirt, parachute or boots & utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

16 comments:

lewis.robertdavid@gmail.com said...

20100301 - SS Workout A

Squat: 3x5 @ 210#
Bench: 3x5 @ 130#
Dead Lift: 1x5 @ 280#

Going back for the metcon tonight.


-Bert

Anonymous said...

FYI
Mt. Washington road race lottery is now open March 1-15
7.6 miles and only one hill
mt.washingtonroadrace.com

laura

Kristina said...

Front Squats
95/105/115/125F/120

Practice Makes Perfect
14:39 @ 65lbs

Anonymous said...

Heavy Front Squats
225/245/265/275/295(F on second rep)

"Practice Makes Perfect"
8:12 Rx'd

-Troy

Anonymous said...

145/165f/155/160f/155
18:01 Blue

Chris

Anonymous said...

Heavy Front Squat
145/165/175/185/190

"Practice Makes Perfect"
15;16 RX'd

The Don said...

front squats

135-155-175-200-210F

Practice makes perfect
as RX'd

20:29

P.S. Troy your small

Anonymous said...

Mike L.:

155/175/195/215/225

Practice makes perfect: 10:10 rx'd

Andrew said...

85/95/115/125/135/145-Kind of weak

Practice makes perfect 12:38 at 85lbs

went to crossfit Boca Raton. Very Nice gym

Nick said...

Front Squats

225/245/265/275/295F

Metcon

8:54

subbed 72# KB swings for the hang squat clean, wrist is still bothering me

-Rambo

lewis.robertdavid@gmail.com said...

20100301

Metcon - 12:36 rx'd

-Bert

Walter said...

Heavy Front Squats
5 X 5 reps
95/105/115/125/130

Practice Makes Perfect
16:15 rx'd

Anonymous said...

Heavy Front Squats
155/175/195/215F/205

Practice Makes Perfect
11.27rx'd

Dang!

Anonymous said...

155/ 175/ 185/ 195f/ 195f

met/ con 10:00 rx'd

Indy


Tabata something else
18/ 6/ 12 /9

Khan

Anonymous said...

135/140f/140/145f/145
13:42

burpee

Anonymous said...

65/75/85/95F/95F 24:45

Marisol