4/09/2011

''Front Squat 5-3-1+ & J.T.'' (04.11.2011)

Warm-up Drills (04.11.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Shoulder Opening Drill (wall)
-Samson Stretch
-Sumo Squats
-ITB Stretch
-Scorpion Stretch

''Front Squat 5-3-1+'' (04.11.2011)
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

''J.T.'' (04.11.2011)
21-15-9 reps for time of
Handstand Push-ups
Ring Dips
Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.11.2011)

12 comments:

Marcus said...

Front Squat: 180x5
J.T.: 13:59

Mtn Rob said...

130, 145, 160x4
JT 17:32

sdaghir@gmail.com said...

''Front Squats 5-3-1+''
210x5
240x3
265x6

''J.T.''
9:59

Barely managed to make the cut but I finally broke my 10 minute goal for this hellish Hero WOD.

lewis.robertdavid@gmail.com said...

Front Squat 5-3-1+
170x5
195x3
215x7

"J.T."
18:48

-Bert

Peter said...

Front Squat 5-3-1+
105/120/135 x 7

J.T. HSPU with Red/Blue bands
17:54

Callie said...

front squat 150X7
other thing 17:17 ouchie

Anonymous said...

Biemer:

FSQ 230 x 3; 250 x 1

JT 21:24 (blue band HSPU)

Mint said...

Front Squat 155# x 6

JT 12:24

Khan said...

Front Squat
150x9

J.T.
26:03 rx'd

Matt Prendergast said...

Front squat 145x5

JT- 14:39

thammond18 said...

Front Squat...175x6

JT...19:37 w/1 10# bumper

tommy

Anonymous said...

Erica
Front Squat
90#x5

JT
25:30
blue/blue