Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
Notes: Today is the day to show how much your strength has improved over the past month or so. There should be a ton of PR’s on the board today! Get some CFC!
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
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16 Comments
4-24-2012
Susan Bjerke says:
Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
160# BS PR, 15:37/used pole on squats, 65# cleans
Fun workout today
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec. (101#)
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec. (DND)
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec. (165#)
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec. (15/10/13)
Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
Conditioning
For time: (8:32 – only thing not RX’s was left leg pistol)
Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
Notes: Today is the day to show how much your strength has improved over the past month or so. There should be a ton of PR’s on the board today! Get some CFC!
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
BS (155#) previous 145#.
WOD – 13:33, 70# clean, pistol on pole
You are still new to the low bar BS like we do. Focus on shooting those hips back and those hammies will catch up with your strong quads and then you’ll be unstopable. 200 is not too shabby though
For time:
2000m row
50 pistols (bar)
30 hang cleans 65lb
Time: 14:04
First time in doing ANY lifting with my shoulder, was going to do 85# but decided to switch to light weight.Glad I did b/c they were starting to hurt a little!!
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.- 185#- felt easy
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec. – 115#
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec. – 335#
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.- 10/10/10 – was still sore from practicing butterflys the other day.
19:15 rxd- I made myself do all the HSPUs. It was tough but I needed to get better. I flew through the pistols and burped box jumps. HSPUs were very time consuming.
*Rest 10 Minutes.
Row 1k- 3:50 – I was dead today.
Hope everyone is doing well. See you soon. Hope. Everyone killed the PRs today.
Back squat PR of 195# – have not worked up to a max before, so Jews pleased. Would like to move that up to 225 over the next 90-120 days.
Conditioning.
19:15
Pistols with the pole
135lb for the cleans. Cleans are coming along nicely. Couple of weeks ago I struggled with a one-rep 150lb power clean.
Uh, while I’m sure the Jews were pleased with my backsquat performance, that was clearly an iphone autocorrect fubar. Sorry, hope I didn’t offend anyone.
Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
160# BS PR, 15:37/used pole on squats, 65# cleans
Fun workout today
Back Squat PR!!!! Congrats!
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
125# BS PR, 18:57 (Pole, 65#)
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec. (101#)
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec. (DND)
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec. (165#)
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec. (15/10/13)
Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
Conditioning
For time: (8:32 – only thing not RX’s was left leg pistol)
8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″
Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.
*Rest 10 Minutes.
Row 1K. (4:35)
Holy cow! You need to show me those burpees! I gotta see you jump over that box!! Great job!!
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
135# BS PR, 17:24 (Pole, 65#)
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
150# BS, 16:25 (Pistols on Pole, 75# Cleans)
Strength
Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
Notes: Today is the day to show how much your strength has improved over the past month or so. There should be a ton of PR’s on the board today! Get some CFC!
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating
30 Hang cleans, 225/135
BS (155#) previous 145#.
WOD – 13:33, 70# clean, pistol on pole
Back squats for Max
5×140, 5×160, 2×170, 3×180, 2 attempts at 205. Still stuck at 200 for my max.
For time:
2000m row
50 pistols (bar)
30 hang cleans 95lb
17:54
95# Awesome job Liz!
You are still new to the low bar BS like we do. Focus on shooting those hips back and those hammies will catch up with your strong quads and then you’ll be unstopable. 200 is not too shabby though
For time:
2000m row
50 pistols (bar)
30 hang cleans 65lb
Time: 14:04
First time in doing ANY lifting with my shoulder, was going to do 85# but decided to switch to light weight.Glad I did b/c they were starting to hurt a little!!
BB Gymnastics
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.- 185#- felt easy
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec. – 115#
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec. – 335#
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.- 10/10/10 – was still sore from practicing butterflys the other day.
Conditioning
For time:
8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″
19:15 rxd- I made myself do all the HSPUs. It was tough but I needed to get better. I flew through the pistols and burped box jumps. HSPUs were very time consuming.
*Rest 10 Minutes.
Row 1k- 3:50 – I was dead today.
Hope everyone is doing well. See you soon. Hope. Everyone killed the PRs today.
Strength
#120 BS PR (up by #50;)
Conditioning
CROSSFIT GAMES – INDIVIDUAL EVENT 2
Row 2000m
50 One-legged squats, alternating (pole)
30 Hang cleans, 225/135 (#65)
16:38
Back squat PR of 195# – have not worked up to a max before, so Jews pleased. Would like to move that up to 225 over the next 90-120 days.
Conditioning.
19:15
Pistols with the pole
135lb for the cleans. Cleans are coming along nicely. Couple of weeks ago I struggled with a one-rep 150lb power clean.
Uh, while I’m sure the Jews were pleased with my backsquat performance, that was clearly an iphone autocorrect fubar. Sorry, hope I didn’t offend anyone.