Monday 6.06.11

Freddy Camacho of CrossFit One World goes over the difference between high bar and low bar back squats.

SWOD: Back Squat 12x2 at 80-85% of 1rm, on the minute

Metcon: 4 Rounds for time:
- 10 Pull Up
- 20 Thrusters (45/35)
- 400m Run

For the SWOD, on the minute unrack the bar (high bar or low bar), complete two reps, and re-rack it.  On the next minute, do it again.  Repeat this sequence for 12:00. 

In the metcon, the thrusters will seem too light, but that is on purpose.  Move fast through the movement with perfect form!

Post weights and time to the comments section!  bc


  1. SWOD 185#
    WOD: 20:00
    Only 1 month left stuck in my allergy season

  2. swod: 185# 2x12
    metcon: 15:09

  3. Swod: 125x2x12
    Metcon: 15:39

  4. SWOD: 100# 12X2
    Metcon: 24:13 w/3strict pullups each round the rest knee in red band.

  5. SWOD: 135 12x2
    Metcon: 21:03 band pull ups