3/28/2011

''Front Squat 5-5-5+ & Abbate'' (04.28.2011)

Warm-up Drills (04.28.2011)
Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
15 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Front Squat 5-5-5+'' (04.28.2011)
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 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

Notes:1-Rep Maximum/Percentage Calculator

''Abbate'' (04.28.2011)
Complete for time
Row 750m
21 x Clean and Jerk
Row 1500m
21 x Clean and Jerk
Row 750m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.28.2011)
Swim, Bike, Run, C2
5 min on x 2:30 min off
6 Min on x 3 min off
7 Min on x Done!

Post distances to comments.

19 comments:

Mint said...

155 x 6 front squat

Anonymous said...

Front Squat 155/175/205x10

"Abbate" Time 24:50

Danny

Marcus said...

165 x11 front squat

Abbate: 27:00

lewis.robertdavid@gmail.com said...

20110328
Front Squat 5-5-5+
150x5
170x5
195x11

Abbate
Run 1 mile
21 x C&J (155)
Run 800m
21 x C&J (155)
Run 1 mile

38:07

It was a little cold out this morning.

-Bert

Anonymous said...

Front Squat 5-5-5+
60/70/80x8
"Abbate"
50# clean&jerk
29:14
Alison

Anonymous said...

Kevin
Front squat 130/ 135/ 140 x 10
22:27 125lbs

Kim said...

Front squat 75x12
Abbate
65#
27:20

Chris Tansey said...

Front Squat: 135x9

Abbate: 29:58

Mint said...

''Abbate''
Complete for time
Row 750m
21 x Clean and Jerk
Row 1500m
21 x Clean and Jerk
Row 750m

25:25 155# clean and jerk
Damm rowing made me puke again 2 garbage cans worth

Peter said...

Front squat 120 x 12

Abbate w/105#

24:20.....BUT
....forgot the details and only did 1000m for middle rowing bit! DUH!

Anonymous said...

Biemer-

"Abbate"
25:43 #155

Mike S. said...

Front Squat

165(5)-190(5)-220(9)

"Calloused Junk"

Row 45kcal
21-15-9 reps each of:
Snatch (95lbs)
Wallball (20lbs)

27:02

Khan said...

Front Squat 5-5-5+
135x9

Abbate
30:08 @ 115

Anonymous said...

Front Squat 185x7

Abbate
155#
32:17

Jay

Lynn Cassotis said...

Front Squat 100# x 6 (messed up and did 11 on prior set)

Abbate: 29:45 @ 85#

sdaghir@gmail.com said...

''Abbate'' Hero WOD
Modified for the Garage... No amount of suffering we can endure will honor our fallen friends enough... but we sure will try like hell.

Run 1 mile
50 x Clean and Jerk
Run 800m
50 x Clean and Jerk
Run 1 mile

28ish (Ouch)

*Clean and Jerks were 1-arm at a time x 25 per side... used the ever daunting but still wonderful gift a particular Hayden Matriarch left me two summers ago. Thanks Lynn.

ericachief said...

Front Squat
80#x12
"Abbate"
34:12 75#
erica

Anonymous said...

Front Squat
255# 1RM

"Abbate"
155# C&J
29ish

-Josh m/23y/155#

Justin said...

22:30
30 snatches with 50lb dumbbell instead of clean & jerk