1/16/2012

''Back Squat 3-3-3+ & Ryan'' (1.16.2012)

Warm-up Drills (1.16.2012)
Row 500m
2 Rounds for quality of
7 x Back Squat (45lbs)
7 x Press (45lbs)
7 x Deadlift (45lbs)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''Back Squat 3-3-3+'' (1.16.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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
Wendler's 5-3-1 Training Spreadsheet

''Ryan'' (1.16.2012)
Complete 5 Rounds for time of
7 x Muscle-ups
21 x Burpees

Notes: Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.


Burpee Challenge (Optional)
29 x Burpees

Mobility WOD

CrossFit Endurance WOD (1.16.2012)
''2x5/5x1''
2 Rounds of (5:00 on x 2:00 rest)
Immediately follow the final 2:00 rest with:
5 Rounds of (1:00 on x :30 rest)

Hold max pace possible for each interval.

Post distances to comments.

14 comments:

Marcus said...

Ryan: 16:47
Back squat: 255 x 8

thammond18 said...

Back Squat...210x11
Ryan...19:35rx

tommy

Michelle said...

Back squat = 125#x10 reps
RYAN= 4 rnds + 9 pull-UPS + 3 ring dips (red band)

Dutch said...

Back Squat 315x8
Ryan 2 Rds (Had to leave)
Mike V.

lewis.robertdavid@gmail.com said...

Back Squat 3,3,3+
Warm-up Sets: 115x5, 145x5, 175x3
Working Sets: 200x3, 230x3, 260x15

Ryan
19'32"

-Bert

Anonymous said...

Back Squats 280x7

"Ryan" 14:35 Chest X-Plowsion!

Danny

Alison said...

"Back Squat 3-3-3+
70/7/80x9
"Ryan"
21x pull-ups green band
21xring dips
21xburpees
4 rounds + 21+5

Adam said...

Back squat 125x5

Ryan
3 rounds + 10 pullups (blue band)

Peter said...

Back Squat 3-3-3+
125/145/160 x 11

Ryan
3 Rounds + 21/21/11Burpees

Meg said...

Back Squat
85x7

Ryan
4 rnds + 21/21/4

Anonymous said...

Dl 3x5, MP 3x5
Ryan 14:53

Brendan

Traps said...

Ryan
Pull ups/ Dips
24:59

Jay

Justin said...

246x6
Ryan - 24:56 RxD

- Bieber

Joshua said...

Back Squat 5,5,5+
170x5/195x5/225x18