''Front Squat 5-3-1+ and Quik-Clot'' (02.07.2011)

Warm-up Drills (02.07.2011)
Row 3 Minutes (Damper Setting 1-2)
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Hollow Rocks
-Shoulder Opening Drill
-Sumo Squats
-ITB Stretch
-Wrist Circles/Mobility

''Front Squat 5-3-1+'' (02.07.2011)

Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

Power Clean (135/95lbs)
Handstand Push-ups

Post loads/times to comments.

Mobility WOD

CrossFit Endurance WOD (02.07.2011)
8 Rounds of (:30 x :20 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade and 0-30 seconds slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 2-4 above average preference.


Justin said...

140/155/175 +5


thammond18 said...

Quick-Clot - 16:40
Power Clean @95
HSPU ab matt +10# (last 2 sets nothing)


Waldo said...


20:10 @ 135

lewis.robertdavid@gmail.com said...

Front Squat 5-3-1+

It was either 10 or 11 on that last set, I couldn't really keep track on account of my focusing on not blacking out.

DNF @ 135#

Weak little lemming at the desk told me I had to stop doing HSPUs during the second round. So I had to do dumbbell press for the remainder after storming through the Power Cleans. I don't know why the **** I even bother trying to WOD in that place....

I just feel content that I was able to brutalize the Front Squats without interruption.


sdaghir@gmail.com said...

10-9-8-7-6-5-4-3-2-1 reps for time of
Power Clean (155lbs)
Handstand Push-ups (Paralettes)


Thanks to the Double-Jeff for allowing me to thrash away. It only took me half the WOD to realize every time I tried to tell Jeff to tuck his chin on Hanstand Push-ups the other Jeff would try and do it during Power Cleans... the price we pay for being that close to Valhalla.

Alison the Scott also was there with me to witness the man called Rob become more than just a hill... he's officially a mountain of a CrossFitter after a performance like that. Profound. I'll compose a song about it later.

Carry on.

Mtn Rob said...


Quik-clot 23:01 120lbs

John M said...

FS: 145/165/185x6

Quick Clot: 17:54

Indy said...

Front squat: 145/165/185x5

Quick Clot: 13:43 with 135# and mod HSPU

Anonymous said...

Front Squat:
Power Clean 45#
HSPU w/green & blue bands

Mint said...

Front Squat
115/130/145 x 5

10-9-8-7-6-5-4-3-2-1 reps for time of
Power Clean (135lbs)
Handstand Push-ups (10lb plate)


Khan said...

Front Squat

17:51 @ 95lbs

Callie said...

front squat 135/155/165x4
clot thing 20:18

Anonymous said...

F Squat 155/185/215x6

Quick clot 36:00(trying some new things)155/165#


Kristina said...

Front Squat

17:09 (95lbs)

Anonymous said...

Livestrong says...

Front Squat

Quick Clot
18:35 @95lbs

-towards the the last couple HSPUs i failed to complete one and fell over. A gym staff member asked me if i was ok. I told her no I will never be ok and that it is all Samys fault. She said "whos Samy," and i said Samy is the devil... She walked away in awe....
True story.


Anonymous said...

Front Squat 155/185/195 x 5
Quick Clot 26:30 @ 135
HSPU's take a lot longer without the band.


Anonymous said...

Quick-Clot: 12:45 @ 135#

-Lt. Hoostie

Peter said...

Front Squat 5-3-1+
105/115/135 (3)

Quick Clot
21:18 115#/Red&Blue Bands HSPU

Colby said...

Quick Clot
17:46 @ 95, should have been much faster but somehow I ended up doing the first two round at 105 power snatch. Literacy would be so helpful during these things.