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:

  1. Shanie5/23/2012

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

    ReplyDelete
  2. Grinster5/23/2012

    "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!

    ReplyDelete
  3. Michelle5/23/2012

    Heavy front squat

    115 x 3

    MSR Fran

    11:18 with 65# thrusters

    ReplyDelete
  4. Mtn Rob5/23/2012

    front squats

    205 x 3

    MSR fran

    15:01 105lbs, green band

    ReplyDelete
  5. 05/23/2012

    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

    ReplyDelete
  6. Joshua5/23/2012

    Heavy Front Squats
    245x3

    MSR Fran
    19:30

    ReplyDelete
  7. Peter5/23/2012

    Heavy Front Squats: 155x3

    MSR Fran:
    12:52 75# to get Unbroken

    ReplyDelete
  8. Jay5/23/2012

    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

    ReplyDelete
  9. Boves5/24/2012

    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

    ReplyDelete