8/02/2011

''Front Squat 5-3-1+ & Jackie'' (08.02.2011)

Warm-up Drills (08.02.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
9 x Burpees
12 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Front Squat 5-3-1+'' (08.02.2011)
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

''Jackie'' (08.02.2011)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.02.2011)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20mi total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10km total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3km total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times/splits to comments.

19 comments:

Justin said...

175 x 5

Jackie 11:32

- Bieber

Laura said...

Front Squat: 100x10
Jackie: 12:48

Michelle said...

Front squat 105x6
"Jackie" 16:52

Curtlamp said...

210x7

"Jackie"
10:01 with armor jacket, no idea how much it weighed

Anonymous said...

Front Squat 5-3-1+
50/55/60x8
"Jackie"
15:36
Alison

Marcus said...

Jackie 8:53.

Justin Green said...

Front Squat: 7 X 175

Jackie: 7:39 Rx

-Lt. Hoostie

Peter said...

Front Squats 5-3-1+
105/120/135 x 6

Jackie: 10:43 (Previous 11:08)

Joshua said...

Front Squat: 210x4

Jackie: 11:20
100 SDHP@45lbs
50 Thrusters
30 Pull-Ups

0 said...

Front Squat 5-3-1+
185x5
205x3
225x7 (10lb PR for this number of reps)

Jackie
8:15 rx'd (:15 PR)

Good to see you post again Marcus.
Keep killing it Josh, we'll be rocking the Mill City in less than a month.

-Bert

Kim said...

Front Squat 105x4
Jackie 14:25

Anonymous said...

Front Squats
1RM @ 220lbs (30lb PR)
190 x 3

Jackie
sub 800m run-3:15
9:08

Gollum said...

Front Squats
200# x 3

Jackie
RX'd - 8:15

Mike A. said...

Front Squats
245x8

Jackie
8:43

Dan Hayden said...

Front Squats 225x6

"Jackie" 6:49

Danny

Anne said...

ME front squat - 140
"Jackie" 12:56

Anonymous said...

Front squat 210 x 3
Jackie 7:57 800 m run in place of row.

Jay

Waldo said...

Jackie - 8:08

Anonymous said...

ME Front Squat
110#x1
Jackie
16:14
45#
erica