11/02/2011

''M.E. Front Squat & Mah Deux'' (01.02.2011)

Warm-up Drills (01.02.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''M.E. Front Squat'' (01.02.2011)
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)

Front Squat 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Mah Deux'' (01.02.2011)
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings (Heavy)
10 x Ring Dips
20 x Slamball/Hammer Strikes

Notes: All sets of KB Swings must be completed Unbroken in order to proceed to the Ring Dips. Go heavy, go ruthlessly hard. Enjoy.

Mobility WOD

CrossFit Endurance Rest Day (01.02.2011)

13 comments:

Alison said...

M.E. Front Squat
75#
"Max Deux"
20kg/ring dips w/band
20# slamball
4 rounds+10+10+8

Callie said...

max front squat 215
other things 3 rounds+10+10

Mtn Rob said...

ME front squat 235lbs new PR!

Mah deux

5rds + 8KB
bench dips

Anonymous said...

ME Front squat 195#
Mah Deux 5 rnds
JB

Filipe said...

Max Front Squat 205lb
4 1/2 rnds

Anonymous said...

ME Front Squat: 200#
Mah Deux:
4 rounds + 10KB + 7 bench dips

-Dubs

thammond18 said...

ME Front Squat...250
Ma Deux...4 rounds + 4kb's
tommy

Peter said...

M.E. Front Squats
175# - PR by 20

Mah Deux (?)
4 Rounds even - 24kg/40#

Kim said...

Front Squat :(
Mah Deux
5 rounds + 10/10/17
20kg/20#

lewis.robertdavid@gmail.com said...

20111102
Front Squat 1-1-1-1-1
185-210-235-260-275
(10# PR)

"Mah Deux"
12:00 AMRAP
10 x Unbroken DB Swings @ 87.5
10 x Strict Ring Dips (muscle up into dips)
20m Sled Push (180)

4 rounds + Foul @ 4 reps

-Bert

Mike M said...

Front Squat...235 (fail @ 245)
Mah Deux...4rounds

Joshua said...

M.E. Front Squat
265#

Mah Deux
10x DB Swings @ 87.5#
10x Ring Dips
20x Burpee Pickups w/ 25# Bumper Plate

2 Rounds + 10/10/18

Matt C said...

ME Front Squat - 285 lbs
Mah Deux - 6rnds plus 10KB & 6RD