Friday 1.14.11

....and you think front squats hurt your wrists....getting bit in the face by a bear....probably hurts worse

Warm up: In 10 min
- 5 Candlestick to Front Leaver
- 10 Burpee Pull ups
- 20 Ring Rows
- 20 Wall Balls (20lbs, 14lbs)

WOD: Max Front Squats

Metcon: For time (135lbs, 95lbs)

- 5 Clean & Jerks

- 5 Snatches

- 5 Front Squats

- 30 Box Jumps (24”, 20”)

Remember that form and technique is more important than you time for the WOD. Make sure that you have active shoulders, tight core, and you pull your knees out as you come out of the hole.

11 comments:

  1. SWOD: 165 lb = PR

    Metcon: 95# C&J, 85# snatch, 95# Front Squat, 24in box 9:45. Struggled with snatch

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  2. SWOD: 215
    METCON: rx'ed 8:14

    Melissa, what did I tell you I knew you'd catch me on the box jump. Thanks for the push. Loving the new warm up guys. I feel nice and ready for the start of the WOD.

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  3. 105 front squat
    65lbs for all the metcon!!
    9:58 time

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  4. SWOD: 115 Front squat
    Metcon: 85# cleans and front squats, 65# snatch = 8:11 (some of those were in power form)

    I agree with Bob, I like the new warmups even though today included burpee pullups.

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  5. SWOD: 115 Front squat
    Metcon: 85# cleans and front squats, 65# snatch = 8:11 (some of those were in power form)

    I agree with Bob, I like the new warmups even though today included burpee pullups.

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  6. SWOD 175# FSquat
    Metcon 10:14 105 C&J, 75#Sn, 125# FSquat
    24"box
    Also a fan of set warmups..

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  7. Starting Strength WOD:
    - Back Squat: 310x1, 279x3, 248x5
    - Bench Press: 275x4, 250x6, 225x8
    - Chin ups: +60x2, +30x4, Bwtx9

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  8. SWOD: 120#
    Metcon: 8:54 (65# snatch)

    I like the prescribed warm up too, kinda ;)

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  9. SWOD: 260 FS (PR)

    Metcon: 3:39 @135 pc&fs, 95 snatch with lunges

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  10. SWOD: 125lb 1rm Front Squat (thanks for the push and faith Kyle)gonna get 135 next time no prob!

    Metcon: 7:27 Started out rx'd but had to quickly drop weight to 85lb for C&J's and FS then 65lb for snatch.Wanted form and depth everytime. used 20" box.

    Thanks for pushing me through my SWOD and metcon Kyle. After being up all morning i didnt have the juice but you got me through it!

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