Monday 6.14.10

Barbell Reverse Lunges 3rm

AMRAP in 12:00 of:
- 9 Deadlifts (135/85)
- 6 Hang Power Cleans
- 3 Front Squats

WOD Tips:
For the SWOD, the barbell reverse lunge is one of the most athletic lunge variations you can do, due to the level of balance, dynamic flexibility, and strength required to complete the lift. The carry-over to sports, speed, and jumping ability is huge, not to mention training many of the 10 physical qualities CrossFit is designed to enhance (accuracy, flexibility, balance, strength, and stamina are all trained by this single lift).

A good video example of the barbell reverse lunge can be found here. I would prefer you step farther back than the video illustrates, but the point is made.

For the Metcon, the weight will remain the same throughout the circuit. Try and flow from one lift to the next without putting the bar down. Complete as many rounds as possible in 12:00.

Post weight and rounds completed to the comments section. bc


  1. SWOD: i did overhead squat and handstand holds practice instead of lunges

    Metcon: 4 rounds + 15 reps as RX (135 lbs)

  2. SWOD: up to 225
    Metcon: 12 rounds.
    Goal was to stay one round in front of each minute and do each round in its entirety without putting the bar down. The 1st goal lasted 6 min. the 2nd only 3 min.

  3. SWOD: 35lbs
    Metcon: 7 rounds +1 (45lb)

    Thanks Craig and Brad for all the good advice on recovery workouts!

  4. SWOD: 95lbs
    Metcon: 5 rounds + 4 deadlifts (65lbs)

    Great to see the am crew again, and a good way to start the week.

  5. Swod: 85lb
    Metcon: 7 Rounds Plus 9 DL

  6. SWOD 95# Reverse Lunge
    METCON 3 rep + 3 HPC @ 95

  7. 145 on the reverse lunges and then I decided to hit the WODwith a little more weight than I would normally with 115lbs and got 4+ rounds

  8. 930am crew kicked serious butt!!!! Nice job everyone on your lunges and going heavy on the metcon!!!

  9. SWOD:
    Barbell Reverse Lunges up to 245x3.

    As I was setting up to start I got a homicide call, so it did not happen for me.

  10. SWOD Barbell Reverse Lunges 125lbs

    Metcon 5 rounds(105lbs)+ 6 Deadlifts

  11. swod:145x3
    metcon:5 rnds.+(9 dl's & 3 hpc's) @115lbs.


  12. SWOD: 125lb

    Metcon: 6 rounds @ 115
    I was only going to do 5 round with 30 seconds left. However, Craig gave me that your not done look, so I completed one more full round. Thanks Craig.

  13. SWOD: 115 x 3 (r/l)

    MetCon: 8 + 9 deadlifts Rx

  14. SWOD: 35lb bar-worked on form

    Metcon: 5 rounds with 55lbs in 12:00

  15. SWOD: 200
    MetCon: 3.5 rounds before I bowed out due to my back tightening up pretty good. Better to live to crossfit another day than die from a back injury. Therapy at the the Giants game tomorrow night!

  16. SWOD: 85lbs
    Metcon: 5 rounds + 7 DL's RX!!

    Although my form was a little sloppy, first time I was able to a metcon with prescribed weight!!

  17. SWOD: 95 lbs
    Metcon: 4 rounds + 3 dead lifts as RX'd
    My hamstrings are still tight from the silly "good mornings" on Saturday.

  18. "G.I. Jane w/a twist" was prescribe for me today! WOW...nuf said. Took me out for Tuesday's WOD. Couldn't get to sleep until 0230 so wired, didn't recover.

    100 burpee pullups! With a twist...add three 135lb power cleans done on each minute until bpu's are completed. 30:32 of hell but got er dun! That's 90 frickin' power cleans!! WHO"S NEXT????