Wednesday 1.16.13
Strength: Back squat 5-5-5-3-3-3
WOD: Reps of 12-9-6
- Overhead Squat
- Front Squat
- Jerk (push, split, behind the neck)
Choose a heavier weight than you normally would and break the reps into as many sets as you need
Post weights and times to comments.
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Fat The Most Important Macronutrient?
Did you know? That although it's gained some steam lately under the "Paleo Diet" name, this optimal lifestyle of eating has been around for a long time, and in the modern time for over 40 years. A polish doctor named it "The Optimal Diet" (the same thing as the CrossFit's prescription of eating/ or Paleo, or Primal or Caveman) 40 years ago. Click the link above to read a little more about it. (Note: i think his Carb prescription is much to low for normal/ active CrossFitters, but he is talking about diabetic, extremely overweight and coach potatoes at the beginning).
Labels:
back squats,
front squats,
jerks,
overhead squats
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SWOD: 145 x5, 175 x3
ReplyDeleteMetcon: Brain not working... did it all wrong :)
SWOD-35,55,75,85,105,115
ReplyDeleteMETCON-9:20, 25#OHS, 55# FS and jerk
SWOD: 160x5, 200x3
ReplyDeleteWOD: 7:47 @ 95lbs
Swod: 135x3 (ran out of time)
ReplyDeleteMetcon: 8:35 @ 65#
SWOD:170x3
ReplyDeleteMetcon:13:26 Rx @85