9/11/2012

''Back Squat 3-3-3-3-3 & Dirty Bit'' (09.11.2012)

Warm-up Drills (09.11.2012)
Run 800m
12-9-6 reps for Quality of
Burpees
Medicine Ball Cleans (slammers@40/20lbs)
Toes-2-Bar/Knees-2-Elbows/V-ups/Supine Leg Raises (*Choose 1)
*Mobility Drills of choice, pick one new one you have not tried yet that is from an area you actually consider yourself capable and strong in as a CrossFitter. Jedi Mind Tricks, 3-2-1-Go. Fasterrrrrrr.

''Back Squat 3-3-3-3-3'' (09.11.2012)
Work through the following sets/reps, going only as heavy as ideal technical execution allows while chasing/establishing a new 3 rep maximum.

Back Squat 3-3-3-3-3

Notes: Warm-up sets and reps are not listed as part of the five working sets above, use two to three progressively heavier sets of 3-5 reps each to prime yourselves for the workload ahead.

Notes:1-Rep Maximum/Percentage Calculator

''Dirty Bit'' (09.11.2012)
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20'')
30 x KB Swings (24/16kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (Slammers@40/20lbs )
60 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (09.11.2012)

7 comments:

Mtn Rob said...

245lb x3

Dirty 25:52
decided to keep going until it was all done!

lewis.robertdavid@gmail.com said...

Back Squat 3RM
225, 245, 265, 285, 305

The Dirty Bit
5 x Muscle-ups
10 x HSPU
20 x Box Jumps (24")
30 x KB Swings (24kg)
40 x Wallball (20)
50 x Med Ball Cleans (40)
60 x GHD Sit-ups

15:13

Michelle said...

Back squat 125#x3

Dirty Bit 16:50

Shanie said...

Back Squat 3x5 & Dirty Bit
125# x 3
Dirty Dirty Bit @ 15:27
completed even with an awesome box jump wound - like Blain says in Predator - "ain't got time to bleed."

Shanie said...

Oops forgot to post everything else:
15 x Pull ups (BB)
15 x Matadors (RB)
10 x Stink Bugs
20 x Box Jumps (24")
30 x KB Swings (16kg)
40 x Wall Balls (14#)
50 x Med Ball Cleans (20#)
60 x GHD Sit-ups

JJB said...

Back squats
165x3

Dirtybit (
15pull ups and ring dips
10 hspu 1pad
20 box jumps 24"
30 KGB swings 24 kg
40 wallballs 20#
50 med ball cleans 40#(ouch)
60 ghd
15:23

Peter said...

Back Squat :185 x3
Dirty Bit: Modified RD/Pullups for MU; Box for HSPU's
15:00 limit 40 Med Ball Cleans