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:

  1. CrossFit JAX20 June, 2009 00:02

    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

    ReplyDelete
  2. rob in ger20 June, 2009 09:08

    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

    ReplyDelete
  3. rob in ger.21 June, 2009 07:14

    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

    ReplyDelete
  4. Anonymous01 July, 2009 16:36

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

    ReplyDelete

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