6/21/2011

''Back Squat 3-3-3+ & Digested'' (06.22.2011)

Warm-up Drills (06.22.2011)
3 Rounds of
Speed Rope (1:00 on x :15 rest)

3 Rounds of
5 x Pull-ups
7 x Clapping Push-ups
9 x Air Squats
-Walking Toe Touches (hamstring stretch)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch

''Back Squat 3-3-3+'' (06.22.2011)
Work through the following sets of Back 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Digested'' (06.22.2011)
Complete as many rounds as possible in 10:00 of
10 x Goblet Squats (32/24kg)
10 x Box Jumps (24/20'')
20 x GHD Sit-ups
-
Rest 1:00
-
Complete as many rounds as possible in 5:00 of
6 x Goblet Squats (32/24kg)
6 x Box Jumps (24/20'')
12 x GHD Sit-ups

Notes: Complete the 10:00 AMRAP, rest for a full 1:00 and then storm through the half-ling 5:00 AMRAP.
For those really itching to throwdown today:
Sub in 1-arm KB Overhead Squats with the same load for the Goblet Squats.
More? Ok. Take your Box Jumps up to a daunting new height of 32'', and round out the ruthlessness by grabbing a 10-25lb bumper plate (or odd object of choice) and hugging it across your chest for the GHD Sit-ups.
This one's going to sting.

Post Rounds completed for parts 1 and 2 to comments.

Mobility WOD

CrossFit Endurance WOD (06.22.2011)
''Time Trial''
Swim: 400m TT
Bike: 8mi TT
Run: 1.5mi TT
C2: 2km TT

Post times to comments.

13 comments:

Mtn Rob said...

215x5 for 333 backsquats
Digested part 1 : 4rnds
part 2 : 3rnds + 1 GS

Michelle said...

Back squats 95# x 6
Digested: part 1= 4 rnds
Part 2= 3 rnds+6 GS

Anonymous said...

Back Squat 3-3-3+
60/70/75x6
"Digested"
3+3 rounds
Alison

Khan said...

"Back Squat 3-3-3+"
185x7

"Digested"
5 rounds
4 rounds
24kg/24"/ghd

lewis.robertdavid@gmail.com said...

20110622
Back Squat 3-3-3+
195x3
220x3
250x10

"Digested"
4 Rounds + 10/5/0
3 Rounds + 6/6/1
32kg/32"/GHD

-Bert

Peter said...

Back Squat 3-3-3+
115/135/155 x 12

Digested: 4 Rounds: 3 Rounds + 1 GS
24kg/24"/GHD (G**damn Horrendous Device)

thammond18 said...

Back Squat...185x12
Digested: 4rnds +10,10/3rnds +6

tommy

Mike A. said...

Back Squat 3-3-3+
255x13

Digested
4 Rounds/ 3 Rounds
106 lb smiley face from hell/ 40 inch box jump/ anchored abmat situps

thammond18 said...

Back Squat...70x12
Digested...3rnds +10,10,10/2rnds +6,6,6

Meg

Anonymous said...

Back Squat 245 x 6
Digested: 88 lb KB - 32" Box
3 rds +10
2 rounds +6+6

Jay

Lee said...

Back Squat...100lbs x 6
Digested...4rnds + 10/10 , 2rnds + 6/6

Josh Lev said...

back squat- 215
digested- 4rnds+ 10/10, 3rnds+ 10/10

Anonymous said...

back squat
115#x11

Digestion
4rnds +10
3rnds +6/6/9
erica