The back squat has been called the king of lower body lifts. I would argue that, done correctly, it is actually the king of full body lifts.SWOD:
Back Squat 3x5
Metcon:
"Isabel"
30 snatches for time @ 135/95#.
WOD Tips:
For the SWOD, after a good warm up pick your working weight and do 3 sets of 5 reps at the same weight. The weight should be around 80-90% of your 5rm.
For the metcon, this is 30 snatches for time, and you can use whatever snatch variation you would like to get from the floor to overhead: snatch, power snatch, split snatch. The only rule is it has to be a snatch variation. No clean and presses, no pressing to lockout. For an example of how to do this with some intensity, check out Dave Lipson from Hybrid Athletics getting this done as rx'd in less than 1:00 here.
Post weights and time to the comments section! bc
Back Squat 3x5
Metcon:
"Isabel"
30 snatches for time @ 135/95#.
WOD Tips:
For the SWOD, after a good warm up pick your working weight and do 3 sets of 5 reps at the same weight. The weight should be around 80-90% of your 5rm.
For the metcon, this is 30 snatches for time, and you can use whatever snatch variation you would like to get from the floor to overhead: snatch, power snatch, split snatch. The only rule is it has to be a snatch variation. No clean and presses, no pressing to lockout. For an example of how to do this with some intensity, check out Dave Lipson from Hybrid Athletics getting this done as rx'd in less than 1:00 here.
Post weights and time to the comments section! bc
SWOD: Back Squats 3X5-85lbs
ReplyDeleteMetcon: 30 Snatches at 45 lbs in 4:44
swod: Back Squat, 3 X 5 - 85 lbs.
ReplyDeleteMetcon: "Isabel" - 30 snatches for time
55 lbs, 4:18
Swod:3x5 85
ReplyDeleteMetcon: 55 3:38 shoulda done more weight
SWOD 3 X 5 @ 165
ReplyDeleteMetcon Isabel - 30 snatches for time
95# @ 4:25
SWOD-back squat
ReplyDeletepracticed form
METCON- ISABEL
30 snatches for time
=5:39
SWOD: 115# back squat
ReplyDeleteWOD: Isabel 55# 30snatches for time 6:07
SWOD: Back Squats 245# 3X5reps
ReplyDeleteMETCON: Isabel 30 snatches for time 8:01 RX 135#
Good Job AM crew. You all worked hard and made improvements!
ReplyDeleteBut a special recognition to Dani...if it wasn't for her brightness and determination, perhaps no one would have worked so hard today. Dani came to the gym and absolutely destroyed "Isabel" and her squat sets. Because of her example, I have decided to make Dani "Gym Member of the Day", a new award I created just for her!
SWOD: Back Squat 5x5 @ 275 (15.5 Box)
ReplyDeleteBench 5x1 @ 315
Glute Ham Raises x 7 (1 unassisted), 5, 3
Back Squats- 3 setsx 5 reps- 155lbs
ReplyDelete30 Snatches 95 lbs - 5:15
Back squats: 85x3, 105x3x2, 125x3
ReplyDeleteIsabel: 4:28 @ 55#
Chris
ReplyDeleteSWOD: 155# 3x5
Metcon: 4:16 @ 95#
Dietrich
ReplyDeleteSWOD: 155# 3x5
Metcon: 5:01 @ 75
SWOD: Back squat: 5X5 @ 155
ReplyDeleteBench press: 5X1: 185,195,195,195,195
Ran out of time for Metcon
Wow, Craig!!!! Now I really sound like a snotty princess, but I have to say that I graciously accept The Gym Member of the Day Award!!! Whoo Hoo! In all seriousness, EVERYONE that walks through the doors of The Compound are Gym Members of the Day in my book. WE ALL ROCK, trainers included!! :)
ReplyDeleteOops. I did 5 reps per set on my back squats not 3.
ReplyDeleteBack squats: 85x5, 105x5x2, 125x5 (Nicole made me ;)
SWOD: Back Squat 5x5 @ 225 (15.5 Box)
ReplyDeleteBench 5x1 @ 185
21 toes to bar
CFFB WOD...
ReplyDeleteSWOD:
Back Squats 5x5 @ 275 to a 15.5" box
Bench Press 5x1 @ 315
Glute Ham Raises 3x10 with assistance
Metcon:
21-15-9 reps of:
- Left Handed DB Power Snatch 55#
- Right Handed DB Power Snatch 55#
- Toes to Bar.
Time: 12:07.
SWOD: Back Squats 3X5-145lbs
ReplyDeleteMetcon: 30 Snatches at 75 lbs in 5:10
115 3X5, 125 X1. MetCon 5:53, but only 65lbs.
ReplyDeleteback squats 3x5x225
ReplyDeletesnatches 135x30 8:34
Bonnie
ReplyDeleteIsabel 55 x 3
snatches 30 @ 35
Crossfit Endurance recovery wod:
ReplyDeleteghd Situps 3x15
ghd Hip Extensions 3x15
KB swing(American)3x15 @ 1 pood
Ring Pushups 3x12
pull ups (strict) 3x7
KB double cleans 3x15 @ 2 pood(one each hand)
swod light: Back Squats @95 4x6
SWOD 3x5 BackSquats 185lbs
ReplyDeleteMetCon 4:40 75LBS
SWOD: 185, 3x5
ReplyDeleteMetcon: 4:36 @ 75lbs
SWOD: 95 3x5
ReplyDeleteMetcon: 8:14 w/ 65lbs.
Is the guy in the photo wearing any clothes? Ick.
Swod: 225x5x3
ReplyDeleteMetcon: isabel in 6:39 @ rx 135