3/24/2011

''M.E. Front Squat 1-1-1-1-1'' (03.24.2011)

Warm-up Drills (03.24.2011)
Row 4 Minutes
''Burgener Drill'' (2Rnds/PVC)
6 x L-sit Pull-ups
9 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Front Squat 1-1-1-1-1'' (03.24.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.


5 x 40% (warm-up)

3 x 50% (warm-up)
3 x 60% (warm-up)
Front Squat 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Slamrap'' (03.24.2011)
Complete as many rounds as possible in 15:00 of
10 x Sumo Deadlift High-Pull (95/65lbs)
15 x Jumping Slamball (20lbs)
10 x Ring Push-ups

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (03.24.2011)

18 comments:

Anonymous said...

Max front squat: 175

SlamRap: 4 rnds + 10 sdhp, 15 slam ball

Marcus said...

Front squat: 215
SlamRap: 7rnds + 3 SDHP

Lee said...

Max front squat: 95
SlamRap:5rnds + 10SDHP/15 slamball

Lynn Cassotis said...

Max Front Squat: 125
SlamRap: 6rnds + 10 sdhp + 9 slamball

Anonymous said...

M.E Front Squat: 85#
Slamrap: 6 ronds+10SDHP+14slamball
Alison

Kim said...

ME front squat 100
Slamrap 7 rounds + 10 SDHP

Peter said...

M.E. Front Squat 155

Slamrap 5 rnds + 10 SDLHP (85#)

Anonymous said...

ME Front Squat 135#

Slamramp 7 rounds even @ 65#

laura b.

rickylake said...

Front squat 275

Slamramp 8 rounds + 10 sdhp 15 slamball

Mike S. said...

ME Front Squat 275lbs

Slamramp

7 rounds + 10 SDHP(95lbs) + 15 Slamballs(20lbs) + 8 Ring pushups

Good to be back.

Khan said...

ME Front Squat
170lbs

Slamrap
9 rounds +4 SDHP @65lbs

Callie said...

Front squat max 205
Slamming balls 5 rounds

lewis.robertdavid@gmail.com said...

20110324
Front Squats 1-1-1-1-1
235*-245*-255*-265(F)-260(F)

Mark another 25# PR on the shoes.

Slamrap
6 Rounds + 10/1/0

-Bert

Anonymous said...

Front Squat - 235# 1RM
Slamrap - 7 rds = 5 SDHP's

Jay

Waldo said...

ME Front Squat - 235 (30lb PR)
7 RDS, 7 SDHP's

Mint said...

Front Squat 185# 1RM

Colby said...

ME front squats
185# 1RM
slamrap: 5 rounds 1 slam ball

Anonymous said...

Biemer -

FSQ - 260

SLAMRAP: 7 ROUNDZ