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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Thursday 22 October 2009

Posted by The Coach on October 21st, 2009

Strength
Front Squat
5-5-5 reps
Load Prescriptions
1st Set – 65% 5RM
2nd Set – 85% 5RM
3rd Set – Aim for a 5RM PB

Then
Back Squat
1 x 20 reps
Load Prescription
75% 5RM

WOD
40-30-20-10 rep rounds for time of:
16kg Double Kettlebell Push Press
Sit Ups

Post time to comments

Push up time at The Cell

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11 Responses to “Thursday 22 October 2009”

  1. andrew said

    good form poster girl

  2. The Cell said

    And what about the photographer???

  3. andrew said

    you captured the moment

    how many egos do I have to massage exactly?

  4. gus said

    and about gusman? 😛

    back off week shenanigans
    front squat: 35 across, back squat also 35

    wod: 20-15-10-5
    12kg kb push presses
    sit ups
    = 3:58

    michelle smashed it today!

  5. The Cell said

    As many as you are meant to Capt Smash…

  6. Pete Yeates said

    Warm-up = Skipping, Glute Activation, Front Squat x 5 @ 15kg, 35.

    Front Squat 5,5,5 @ 45kg, 55, 62.5.

    Dead Lift x 5 @ 45, 65, 75, 100kg. (I have missed out on DL’s the last 2 wks so did these instead of the back squat)

    WOD = as Rx’d
    Time = 10:13 (The set of 40 took ages, the rest were quicker)

  7. michelle said

    Warm up: 3min row, mobility drills, KB Clean practice (12kg).

    Strength (or lack of strength might be more appropriate):
    Front Squat 5-5-5
    32.5kg-42.5kg-42.5kg
    These were tougher than usual this morning 😦 But enough’s enough – I’m going to make them my b*tch by early next year!

    Back Squat 20 x 55kg
    Didn’t have the bar on my back properly and I only just managed to complete the 20 reps without it slipping off completely

    WOD: As Rx’d

    Time = 8:00

    Then learnt/did some stretches to increase flexibility through my shoulders/upper arms and back

    Then finished with some dead hang pull up practice (1-5-1 ladder with red band)

  8. Will said

    Warm up: 3min row, mobility drills, KB Clean practice (12kg)

    Strength:
    Front Squat 5-5-5
    25-35-42.5 (PB)

    Back Squat 1*20 @ 47.5

    WOD:
    1st round (40) I used the 12kg kettle bell, my left arm was giving me the s#!%s! Wouldn’t lock out and I was having real trouble with this, so we dropped down to 8kg for the remainder (30-20-10).
    …forgot to write down time 😦 I know it was slow however.

    Cool down: Foam roller and some static stretches.

  9. andrew said

    michelle – do you kiss your mother with that mouth?? 🙂

  10. Biljana said

    Warm Up
    1000m row
    Mobility Drills

    Strength Front Squat 5-5-5
    42.5/50/55kg yay – getting back towards my 5rm

    then backsquat 1×20 @ 35kg

    WOD: 40-30-20-10 rounds for time of:
    12kg KB Push Press
    Sit Ups

    14.10

    Michelle – two words for you – AMAZING EFFORT!!! You go girl!! 🙂

  11. Jane said

    Warm up: 3min row, mobility drills, KB Clean practice (8kg).

    Front Squat 5-5-5
    30kg / 35kg / 42.5kg

    Back Squat 20 x 37.5kg

    WOD: As Rx’d – 8kg

    Time = 7:14

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