''Back Squat 5-3-1+ & Display of Power'' (04.18.2012)

Warm-up Drills (04.18.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Back Squat 5-3-1+'' (04.18.2012)
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 single rep.
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
Wendler's 5-3-1 Training Spreadsheet

''Display of Power'' (04.18.2012)
5 Rounds for time of
10-8-6-4-2 Snatch (135/95lbs)
15 x Wallball (20/14lbs)

Post times to comments.

Burpee Challenge (Optional)
95 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.18.2012)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

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Anonymous said...

Back Squat...240 x 3
Display of Power...10:26


Sarah said...

Back Squat 140 x 8

Display of Power 12:05 75lb

Michelle said...

Back squat 140# x7

Display of power 10:33 65#

Great job Sarah!

Alison said...

Back Squat 5-3-1+
"Display of Power"

Anonymous said...

Display of Power: 9:55 135#


thammond18 said...

Back Squat 1+...230x8
Display of Power...11:56 @ 135

Dutch said...

Back squat 320 x 6
Display of power 13:??
Modified with OH Squat 95#

Anonymous said...

Back Squat @ 165lbs 4x

Display of Power 8:37
5 Rounds for time of
10-8-6-4-2 Snatch 65lbs
15 x Wallball 14lbs

After 5 1/2 weeks I'm back bitches! ;o)


Anonymous said...

back squat...235 9x
display of power 8:24 70 lbs Ked bell


Peter said...

Back Squats 5-3-1 +

Display of Power
12:47 w/95#

Joshua said...

Back Squat 5,3,1+

Display of Power
w/ DB Thrusters (20#)

Gene said...

Back Squat
115 x 14

Display of Power
20# wall ball


laura b said...

Back Squats 165# X 6

Display of Power 10:?? 65#

If you are in need of an endurance day
McNaughton trail races May 12
Pittsfield, VT
30 mile run/hike
3 Xs 10 mile loop (2400 vertical per loop)