4/09/2012

''Back Squat 3-3-3+ & Elizabeth'' (04.09.2012)

Warm-up Drills (04.09.2012)
Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Back Squat 3-3-3+'' (04.09.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 three.

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

''Elizabeth'' (04.09.2012)
21-15-9 Reps for time of
Power Clean (135/95lbs)
Ring Dips
Post times to comments.

Burpee Challenge (Optional)
88 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.09.2012)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals
Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.

14 comments:

Anonymous said...

YES!

Who can break 5 minutes?

Anonymous said...

not me... is it the ring dip month or dead hang month?

Back squat 11X @255lbs

"Elizabeth"
8:59

Filipe

Mtn Rob said...

BS 255lbx4

Elizabeth
10:09

DJ Jazzy Jeff said...

Wasn't able to back squat. There are only 2 squat racks out here at Ft. Wood. I promise I will make it up!

Elizabeth: 7:49

Peter said...

Back Squat 3-3-3+
125-145-165 x 8

Elizabeth:
8:58 105#

thammond18 said...

After a week hiatus...
Back Squat 3.3.3...230x7
Elizabeth...9:16rx
tommy

Dutch said...

Back squat 325x3
Elizabeth Modified 8:33
Hang Cleans & Static dips
Mike V.

Justin said...

Back Squat 255x4

Elizabeth 9:48 rx

lewis.robertdavid@gmail.com said...

270x10

5:44

-Berta

Joshua said...

Back Squat 3,3,3+
240x8

Elizabeth
w/ static dips x2
11:28

Mint said...

Elizabeth

4:32

Anonymous said...

Elizabeth
11:05

Back squat 120 x 6

Jojo

Grinster said...

Back Squat:

265x5

Wasn't able to do the WOD. Will repeat this on Saturday.

~Chase

Indy said...

Back Squat 200 x 8

"Elizabeth"
6:34 Rx'd