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

9 comments:

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

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

    ReplyDelete
  3. Swod: 125x2x12
    Metcon: 15:39

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

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

    ReplyDelete