10/03/2011

''M.E. Back Squat & C23KTT'' (10.03.2011)

Warm-up Drills (10.03.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
2 Rounds of
6 x Deadhang Chin-ups
8 x Push-ups
10 x Air Squats
12 x GHD Sit-ups
-Groiners
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''M.E. Back Squat'' (10.03.2011)
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)

Back Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''C23KTT'' (10.03.2011)
Complete for time
Row 3000m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.03.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

19 comments:

Laura said...

ME Back Squat 145
C23KTT 13.38

Anonymous said...

ME Back Squat 105
C23KTT 13:38

Meg

Justin said...

300 back squat M.E.

C23KTT 11:14

Anonymous said...

265 Back Squat M.E.
C23KTT 13:36

Silverback

Anonymous said...

65 BackSquatM.E.
C23KTT 18:08
Mrs. SB

Anonymous said...

M.E.Back Squat 85#
"C23KTT"
18:05
Alison

Khan said...

"M.E. Back Squat" 235lbs
"C23KTT" 13:22

Mtn Rob said...

ME Back Squat: 285lb
c23ktt: 14:00min

Waldo said...

ME BS - 300lbs
C23KTT - 12:05

Joshua said...

M.E. Back Squat
305#
C23KTT- 11:00

Rich Morse said...

ME Back Squat 305 (First time in the 300 club!)
C23KTT 12:17

Anonymous said...

Jim

M.E. Back Spuat: 315/325/345F/335/345F
3000m Row: 10:50

Tom Jones said...

Max Effort Back Squat: 245-285-315-345-385

C23KTT: 12.25

lewis.robertdavid@gmail.com said...

Back Squat 1,1,1,1,1
225, 250, 275, 305, X

C23KTT
11:27.5 with Gasmask

-Bert

Peter said...

M.E. Back Squat
155-165-175-185=200 PR!

C23kTT - 12:43

thammond18 said...

ME Back Squat...265lbs (35lb pr)
C23KTT...11:17
tommy

Kim said...

ME Back Squat 145
C23KTT 13:43

Anonymous said...

ME Back Squat 135

C23KTT 12:21

Tall Matt

Anonymous said...

ME Back Squat made-up 10/8
165#

erica