Thursday 10.04.12

Note the slight changes to our Strength Programming today


I don't know where CFHR is, but this is a pretty good tutorial.  For a good article on Floor Presses (and overall great training website), check out this article from Robertson Training System by clicking HERE

Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
                 Floor Press 3 x 5 (begin around 75-80% of  your Bench Press 1rm)

Conditioning:  Tabata Mash Up:
- Air Squats
- Push Presses (75/45#)

For the Conditioning, you will then alternate :20 of all-out Air Squats, :10 rest, :20 of all-out Push Presses, and :10 of rest. Repeat that 8 times.   Your score is the total number of Squats and Presses completed.

Post weights and reps to comments.

15 comments:

  1. Bench: 185X2, 140X5
    METCON: RX @ 14 airsq. +10 pushpress

    ReplyDelete
  2. FS: 3x5 @ 85 FP: 80

    Metcon as RXed lowest rep Air squaut 13 / 10 push press

    ReplyDelete
  3. front sq: 135*5*3; floor press: up to 205*5*1

    187 reps in metcon

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  4. Lovin the energy of the 5am crowd!!! So fun having such a big class before the sun comes up. Nice work everyone on trying new things and giving your all on that metcon!

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  5. swod: FS: 2x5@115,1x6@115, floor press 3x5@135
    netcon: 151 reps rx

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  6. 205 front squat / 205 floor press

    227 reps @ 75 lbs

    ReplyDelete
  7. @Crossfit East Village San Diego
    8 SP
    10 Hanging leg Raises
    12 HR Pushups
    14 FR Barbell Lunge
    6 Rds @ 80 #. 30 sec rest between rds
    21:37

    ReplyDelete
  8. SWOD: FS 3x5 @ 125 / FL Press 3x5 @ 145
    METCON: 175 RX

    ReplyDelete
  9. Front Squat: 90x5x3
    Floor Press: 65x5x3
    Metcon: 229 as rx'd

    ReplyDelete
  10. forgot: front SQ. 135# bottom to ankle

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  11. SWOD: FS 3x5@ 115, floor press 3x5@ 95

    Metcon: lowest reps air squat 16, push press 13

    ReplyDelete
  12. Swod: 85#FS, 75#FP
    Metcon: 231 reps

    ReplyDelete
  13. SWOD: 3x5 @105 Front Squat
    2x5 @80, 1x3 @80
    Metcon: lowest squat 13, push press 7

    ReplyDelete
  14. SWOD: 3x5 FS @105, 3x5 Floor Presses @70
    Metcon: Air Squads: 68; Push Presses@45-160

    ReplyDelete