Monday 7.23.12

In the early CrossFit days, they contemplated removing the Burpee because of the over-arching people tend to do during the exercise (see above).  That overarching (in any exercise) can cause lower back soreness.
However, if you keep your body straight like a plank throughout the entire movement, like Michelle is showing here, then there is no better bodyweight exercise 
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.


Conditioning: As many rounds as possible in 12:00
- 5 Hang Power Snatch (95/65#)
- 7 Overhead Squat (95/65#)
- 9 Burpees

Post weights and rounds to comments.

13 comments:

  1. SWOD: 1x5 @ 135 (coming too far forward and knees coming in) 1x5 @130, 1x7 @130

    Metcon: 5 + 3 snatch

    ReplyDelete
  2. SWOD: 100 x 5 x5 x 12
    WOD: 4 rounds @ 55#

    ReplyDelete
  3. 75# back squat X 5
    45# X 3 + 1 OHS

    ReplyDelete
  4. Back sq (progressive) 95X 10

    ReplyDelete
  5. SWOD: 185x5, 185x5, 185x10
    Metcon: 5rds +5 Snatches

    ReplyDelete
  6. 225 w/7 reps last set
    5 rounds + 5 burpees with bar only.

    ReplyDelete
  7. swod: w/u to..210 3x5
    metcon: 4rnds +5ps +7ohs @ 80#

    ReplyDelete
  8. SWOD: Back Squat 100#

    ReplyDelete
  9. swod Back squat 165

    ReplyDelete
  10. Swod 245 x2x5, 1x8
    Metcon 5rnds + 5 snatches

    ReplyDelete
  11. SWOD = 135x8, 185x5, 205x5, 225x5, 225x5, 225x6 on final set

    MetCon = unable to finish but got 2 rounds and 3 H.P.S. in before I had to cut out

    ReplyDelete
  12. SWOD - 135 x 7
    METCON - 5rds + 4 HPS

    ReplyDelete