Thursday 8.05.10

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

27 comments:

  1. SWOD: Back Squats 3X5-85lbs

    Metcon: 30 Snatches at 45 lbs in 4:44

    ReplyDelete
  2. swod: Back Squat, 3 X 5 - 85 lbs.
    Metcon: "Isabel" - 30 snatches for time
    55 lbs, 4:18

    ReplyDelete
  3. Swod:3x5 85
    Metcon: 55 3:38 shoulda done more weight

    ReplyDelete
  4. SWOD 3 X 5 @ 165
    Metcon Isabel - 30 snatches for time
    95# @ 4:25

    ReplyDelete
  5. SWOD-back squat
    practiced form

    METCON- ISABEL
    30 snatches for time
    =5:39

    ReplyDelete
  6. SWOD: 115# back squat
    WOD: Isabel 55# 30snatches for time 6:07

    ReplyDelete
  7. SWOD: Back Squats 245# 3X5reps
    METCON: Isabel 30 snatches for time 8:01 RX 135#

    ReplyDelete
  8. Good Job AM crew. You all worked hard and made improvements!

    But 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!

    ReplyDelete
  9. SWOD: Back Squat 5x5 @ 275 (15.5 Box)
    Bench 5x1 @ 315
    Glute Ham Raises x 7 (1 unassisted), 5, 3

    ReplyDelete
  10. Back Squats- 3 setsx 5 reps- 155lbs
    30 Snatches 95 lbs - 5:15

    ReplyDelete
  11. Back squats: 85x3, 105x3x2, 125x3
    Isabel: 4:28 @ 55#

    ReplyDelete
  12. Dietrich

    SWOD: 155# 3x5
    Metcon: 5:01 @ 75

    ReplyDelete
  13. SWOD: Back squat: 5X5 @ 155
    Bench press: 5X1: 185,195,195,195,195

    Ran out of time for Metcon

    ReplyDelete
  14. 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!! :)

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  15. Oops. I did 5 reps per set on my back squats not 3.
    Back squats: 85x5, 105x5x2, 125x5 (Nicole made me ;)

    ReplyDelete
  16. SWOD: Back Squat 5x5 @ 225 (15.5 Box)
    Bench 5x1 @ 185
    21 toes to bar

    ReplyDelete
  17. CFFB WOD...

    SWOD:
    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.

    ReplyDelete
  18. SWOD: Back Squats 3X5-145lbs

    Metcon: 30 Snatches at 75 lbs in 5:10

    ReplyDelete
  19. 115 3X5, 125 X1. MetCon 5:53, but only 65lbs.

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  20. back squats 3x5x225
    snatches 135x30 8:34

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  21. Bonnie
    Isabel 55 x 3
    snatches 30 @ 35

    ReplyDelete
  22. Crossfit Endurance recovery wod:
    ghd 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

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  23. SWOD 3x5 BackSquats 185lbs
    MetCon 4:40 75LBS

    ReplyDelete
  24. SWOD: 185, 3x5
    Metcon: 4:36 @ 75lbs

    ReplyDelete
  25. SWOD: 95 3x5
    Metcon: 8:14 w/ 65lbs.

    Is the guy in the photo wearing any clothes? Ick.

    ReplyDelete
  26. Swod: 225x5x3
    Metcon: isabel in 6:39 @ rx 135

    ReplyDelete