3/28/2011

''Front Squat 5-5-5+ & Abbate'' (04.28.2011)

Warm-up Drills (04.28.2011)
Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
15 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Front Squat 5-5-5+'' (04.28.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

Notes:1-Rep Maximum/Percentage Calculator

''Abbate'' (04.28.2011)
Complete for time
Row 750m
21 x Clean and Jerk
Row 1500m
21 x Clean and Jerk
Row 750m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.28.2011)
Swim, Bike, Run, C2
5 min on x 2:30 min off
6 Min on x 3 min off
7 Min on x Done!

Post distances to comments.

19 comments:

  1. Mint3/28/2011

    155 x 6 front squat

    ReplyDelete
  2. Anonymous3/28/2011

    Front Squat 155/175/205x10

    "Abbate" Time 24:50

    Danny

    ReplyDelete
  3. Marcus3/28/2011

    165 x11 front squat

    Abbate: 27:00

    ReplyDelete
  4. 03/28/2011

    20110328
    Front Squat 5-5-5+
    150x5
    170x5
    195x11

    Abbate
    Run 1 mile
    21 x C&J (155)
    Run 800m
    21 x C&J (155)
    Run 1 mile

    38:07

    It was a little cold out this morning.

    -Bert

    ReplyDelete
  5. Anonymous3/28/2011

    Front Squat 5-5-5+
    60/70/80x8
    "Abbate"
    50# clean&jerk
    29:14
    Alison

    ReplyDelete
  6. Anonymous3/28/2011

    Kevin
    Front squat 130/ 135/ 140 x 10
    22:27 125lbs

    ReplyDelete
  7. Kim3/28/2011

    Front squat 75x12
    Abbate
    65#
    27:20

    ReplyDelete
  8. Chris Tansey3/28/2011

    Front Squat: 135x9

    Abbate: 29:58

    ReplyDelete
  9. Mint3/28/2011

    ''Abbate''
    Complete for time
    Row 750m
    21 x Clean and Jerk
    Row 1500m
    21 x Clean and Jerk
    Row 750m

    25:25 155# clean and jerk
    Damm rowing made me puke again 2 garbage cans worth

    ReplyDelete
  10. Peter3/28/2011

    Front squat 120 x 12

    Abbate w/105#

    24:20.....BUT
    ....forgot the details and only did 1000m for middle rowing bit! DUH!

    ReplyDelete
  11. Anonymous3/28/2011

    Biemer-

    "Abbate"
    25:43 #155

    ReplyDelete
  12. Mike Scotina3/28/2011

    Front Squat

    165(5)-190(5)-220(9)

    "Calloused Junk"

    Row 45kcal
    21-15-9 reps each of:
    Snatch (95lbs)
    Wallball (20lbs)

    27:02

    ReplyDelete
  13. Khan3/28/2011

    Front Squat 5-5-5+
    135x9

    Abbate
    30:08 @ 115

    ReplyDelete
  14. Anonymous3/29/2011

    Front Squat 185x7

    Abbate
    155#
    32:17

    Jay

    ReplyDelete
  15. Lynn Cassotis3/29/2011

    Front Squat 100# x 6 (messed up and did 11 on prior set)

    Abbate: 29:45 @ 85#

    ReplyDelete
  16. SRD3/29/2011

    ''Abbate'' Hero WOD
    Modified for the Garage... No amount of suffering we can endure will honor our fallen friends enough... but we sure will try like hell.

    Run 1 mile
    50 x Clean and Jerk
    Run 800m
    50 x Clean and Jerk
    Run 1 mile

    28ish (Ouch)

    *Clean and Jerks were 1-arm at a time x 25 per side... used the ever daunting but still wonderful gift a particular Hayden Matriarch left me two summers ago. Thanks Lynn.

    ReplyDelete
  17. ericachief3/30/2011

    Front Squat
    80#x12
    "Abbate"
    34:12 75#
    erica

    ReplyDelete
  18. Anonymous3/30/2011

    Front Squat
    255# 1RM

    "Abbate"
    155# C&J
    29ish

    -Josh m/23y/155#

    ReplyDelete
  19. Justin3/31/2011

    22:30
    30 snatches with 50lb dumbbell instead of clean & jerk

    ReplyDelete