Friday, June 19, 2009

FRONT SQUAT 1RM

warm up
burgener warm up pvc x 12
burgener warm up 45# x 6

workout
front squat 3-3-3-1-1-1
5min rest

3 rounds for time of:
hang power clean & overhead x 10
burpee over-the-box-jump x 5

4 comments:

CrossFit JAX said...

jenn. 119bw. 105#pr / 7:54

case. 135bw. 150# / 2:46

miguel. 200bw. 185# / 4:40

turbo j. 158bw. 300#pr / 2:24

brannon. 185bw. 205# / 4:24

ryan. 195bw. 185# / 3:46

brian. 178bw. 195# / 3:04

caleb. 150bw. 225# / 2:54

harry. 243bw. 135# / 4:23

travis. 208bw. 195# / 3:54

aaron. 218bw. 300# / 2:54

tommy. 195bw. 195# / 3:01

eric. 248bw. 205# / 4:11

boz. 220bw. 275# / 2:47

rey. 220bw. 245# / 4:32

scott. 176bw. 155# / 3:40

lorena. 128bw. 110# / 5:40

20 June, 2009 00:02
rob in ger said...

Did: 18june2009
7 rounds for time of:
sdhp x 10
knees to elbow x 10

Rolf.?bw.85#.11:33 great form.

Ralph.155bw.85#.8:43 good worker

Bou.?bw.108#.11.31 strong dude.

me(rob).205bw.108#.8:03 Trying to keep up w/ the young ones.

This wod really took it to me. I spent 15 minutes (probably) coughing and tasting the iron (blood?) in my mouth.


Raymond(my son 16 yrs old).155bw. did the same wod yesterday. 70#. 4:19

20 June, 2009 09:08
rob in ger. said...

Front squat 1 rep max./
3rds: 10 hpc + overhead/ 5 burpee over box jumps

Rolf.bw?.175#.4:46
Simon.bw?/175#.4:46
Raymond(son)155bw.195#.3:58
me.205bw.285#.3:20

21 June, 2009 07:14
Anonymous said...

What are the prescribed HPC weights (M/F) for the 3 rds of HPC & OH + Brp OTBJ?

01 July, 2009 16:36

Post a Comment

Subscribe to: Post Comments (Atom)