7/28/2011

''Front Squats 3-3-3+ & Huskie Baby Helen'' (07.28.2011)

Warm-up Drills (07.28.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups (CFGS)
-Samson Stretch
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch
-Shoulder Opening Drill (wall/band)

''Front Squats 3-3-3+'' (07.28.2011)
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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Huskie Baby Helen'' (07.28.2011)
4 Rounds for time of
Run 200m
12 x KB Swings (Heavy)
10 x Pull-ups (C2B)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (07.28.2011)

10 comments:

Laura said...

Front Squats: 90x11
Huskie Helen: 14:15, 55lbs KB

Happy Birthday Samy!

lewis.robertdavid@gmail.com said...

20110728
Front Squat 3-3-3+
165x3
190x3
215x10 (3 Rep PR)

"Huskie Baby Helen"
14:58 - 85# DB

-Bert

Michelle said...

Front squat 100# X 10
Huskie Helen 15:00

Anonymous said...

You and that mustard are sick.

Anonymous said...

Front Squat 3-3-3+
45/50/60x8
20kg
16:13
Alison

thammond18 said...

Front Squat...205x7
Huskie Helen...14:17 w/88lb kb

Happy Birthday Samy Sweetheart xoxoxox

tommy

Lynn Cassotis said...

Front Squat: 105# x 10
Huskie Helen: 15:58 55lb KB (really hard by the last set felt like the KB were throwing me like a rag doll :( )

Peter said...

Firstly....Happy Birthday, Samy!!!

Front Squata 3-3-3+
100/115/125 x 10

Huskie Helen
13:27 w/24Kg

Kim said...

Happy Birthday Samy!

Front Squats 100x6
Huskie Helen 15:34 w/22kg

Justin said...

165 x 5

17:20 Huskie Baby Helen