warm up
air squat
-stance
-execution
-points of performance
back squat mechanics, then
3 x 7 for warm up w/ ascending light weight
workout
back squat for 5RM
5 x 5
5min active rest consisting of:
quad/hamstring stretches, then
10min of:
'pinch grip' bumper plate holds
men 35# plates / women 25# plates
10 push up penalty for every time you set plates down
post number of push up sets for score
air squat
-stance
-execution
-points of performance
back squat mechanics, then
3 x 7 for warm up w/ ascending light weight
workout
back squat for 5RM
5 x 5
5min active rest consisting of:
quad/hamstring stretches, then
10min of:
'pinch grip' bumper plate holds
men 35# plates / women 25# plates
10 push up penalty for every time you set plates down
post number of push up sets for score
rene'.240#
ReplyDeletebou.180bw.265#/ 10 sets of push ups
karl.195bw.220#
ralph.155bw.220#
stefan.162bw.220#
axel.bw?.195#
simon.bw?.180#
julian(son).150bw.220#
johannes.bw?.195#
ricky.bw?.130#
susi.135bw.130#
rob.200bw. 330#/ 11 sets of penalty push ups.
A lot of kids working out w/ us. I hope we can really get the crossfit fever going here!
198 bw....225 5rm...100 push-ups..
ReplyDeleteTurbo J. 160bw. rx. 325# 5RM / 90
ReplyDelete35# "pinch grip" plate hold... Like a bowel movement... Eventually, that SHIT is going to drop!
Justin R. 148bw. 165# 5RM / 100 (25# plates)
ReplyDeletetommy, bw144 195#5rm/130(25#plates)
ReplyDelete