5/23/2012

''Heavy Front Squats & MSR Fran'' (05.23.2012)

**Next Intro Course Begins June 4th

**We will be closed Friday and Saturday this week as the gym prepares to show up in frenzied support of our athletes/coaches Dan and Tiff as they take the Northeast Regional CrossFit Games Stage.

Warm-up Drills (05.23.2012)
Run 800m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
*2:00 x HangMan Drill (Cumulative)

''Heavy Front Squats 5-5-3-3-3'' (05.23.2012)
After warming up work through three to five sets of challenging heavy Front Squat Triples.
Front Squats 5-5-3-3-3

Notes:1-Rep Maximum/Percentage Calculator

''MSR Fran'' (05.23.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
'Unbroken' Thrusters (115/85lbs)
Weighted Pull-ups (35/15lbs)
Post times to comments.

''Plank Wars'' (05.23.2012)
Optional Madness:
Tabata Head to Head/Plank Wars

Mobility WOD

CrossFit Endurance Rest Day (05.23.2012)

9 comments:

Shanie said...

Heavy Front Squats - 95 x 5
MSR Fran - 13:14

Grinster said...

"Heavy Front Squat"

225x3. Ran out of time :(

"MSR Fran"

10-9-8-7-6-5-4-3-2-1 reps for time of:
'Unbroken' Thrusters (115/85lbs)
Weighted Pull-ups (35/15lbs)

13:54 95lb thruster/20lb vest. Lost a good chunk of change trying to velcro the vest every set haha.

~Chase

P.S. Dan and Tiff if I don't see you tomorrow, good luck this weekend. I'll be cheering from the volunteer section!

Michelle said...

Heavy front squat

115 x 3

MSR Fran

11:18 with 65# thrusters

Mtn Rob said...

front squats

205 x 3

MSR fran

15:01 105lbs, green band

lewis.robertdavid@gmail.com said...

Heavy Front Squats
Warm-up Sets: 45x10, 95x5, 135x5
Working Sets: 155x5, 185x5, 205x3, 225x3, 245x3, 265x3

MSR Fran
10-9-8-7-6-5-4-3-2-1 reps for time
Unbroken Thrusters @ 135
Unbroken Deadhang Pull-ups

17:49

-Bert

Joshua said...

Heavy Front Squats
245x3

MSR Fran
19:30

Peter said...

Heavy Front Squats: 155x3

MSR Fran:
12:52 75# to get Unbroken

Jay said...

Front squat 225 x 1 failed on two. Not feeling them today

MSR Fran
95# 10-8 115# 7-1 all with 20# vest

14:26

Jay

Boves said...

Heavy Front Squats
5 95
3 115
3 145
3 165 PR

MSR Fran
10-9-8-7-6-5-4-3-2-1
Unbroken Thrusters 85lb
Pull-ups - scaled blue band

17:41