8/02/2010

''Heavy Front Squats 5-3-1'' (08.02.2010)

Warm-up Drills (08.02.2010)
Row 1000m
3 Rounds of
''Burgener Drill'' (PVC)
Shoulder Opening Drill (wall)
Samson Stretch

''Heavy Front Squats 5-3-1'' (08.02.2010)
Work through the prescribed sets of Heavy Front Squats. In order to determine loads used apply the percentages below to your current single repetition maximum.

Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''Piss and Vinegar'' (08.02.2010)
Complete for time
Run 800m
7 Rounds of
10 x Box Jumps
10 x L-sit Pull-ups
10 x Burpees
Run 400m

Notes: Sub for L-sit Pull-ups is 10 x Pull-ups and 10 x Knees-to-Elbows for each round.

Post times to comments.

CrossFit Endurance Rest Day (08.02.2010)

4 comments:

Anonymous said...

JoeF,20
20. 95/115/125lbs +3; 36:09min

lewis.robertdavid@gmail.com said...

20100802 - Heavy Front Squats 5/3/1+

155/175/195(3)


Piss & Vinegar
30:25 L-Sit Mod


-Bert

Kristina said...

Heavy Front Squats
125 x 3

Piss and Vinegar
33:10

Troy said...

Heavy Front Squats
235/265/295x2

Piss and Vinegar
28:50