''Max Effort Front Squat 1-1-1'' (08.23.2010)

Warm-up Drills (08.23.2010)
800m Run
12 x Medicine Ball Cleans
12 x Wallball
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Mobility Complex (5/2.5lbs)
-Cobra Stretch
-Samson Stretch

''Max Effort Front Squat 1-1-1'' (08.23.2010)
Each Athlete will be given three attempts to Front Squat as heavy a load as possible for a single rep record.
Use previous 1RM data to determine loads per set for the progression outline below.

Rest as needed between efforts.

5 x 40% (warm-up)
3 x 50% (warm-up)
2 x 65% (warm-up)
1 x 75% (warm-up)
1 x 85% (warm-up)
Attempt 1
Attempt 2
Attempt 3

Post loads to comments.

''Horseshoes and Hand Grenades IV.'' (08.23.2010)
Complete 5 Rounds for time of
35 x Double-unders
20 x Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance Rest Day (08.23.2010)


Anonymous said...

4. 125/135/145lbs-@18:23/5rounds=3.7min/round

Troy said...


Skill Dev.