**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 800m2 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)
Posts
9 comments:
Heavy Front Squats - 95 x 5
MSR Fran - 13:14
"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!
Heavy front squat
115 x 3
MSR Fran
11:18 with 65# thrusters
front squats
205 x 3
MSR fran
15:01 105lbs, green band
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
Heavy Front Squats
245x3
MSR Fran
19:30
Heavy Front Squats: 155x3
MSR Fran:
12:52 75# to get Unbroken
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
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
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