focus
back squat mechanics
front squat mechanics
overhead squat mechanics
work
back squat 5x3
-one set of max push ups between squat sets
front squat 4x2
-one set of max pull ups between squat sets
overhead squat 3x1
-one set of max ring dips between squat sets
post heaviest load from each squat & total reps from each bodywt movement
great interview of Chris Spealler, the Spirit of CrossFit
and here's Part 1 of his experience during the 2010 CF Games
bou. 290#-128 reps/ 243#-63 reps/ 220# -25 reps
ReplyDeletelisa.120#-54reps/100#-60jump pullups/80#-12 reps
reid.220-128reps/ 180#- 46 reps/ 145#-27 reps
rob.353#-122 reps/ 309#- 50reps/ 200#-26 reps
I hope I do know a little after this one!
Thanks,
rob and co.
Chrissy
ReplyDeleteBack Squat- 100#, 75 pushups
Front- 75#, 18 pulls
OHS- 75#, 38 rings
karen
ReplyDeleteBack Squat - 100#, 87 push ups
front - 85# 20 pull ups
OHS 75# 18 ring dips
Lynne
ReplyDeleteBack squat 145#, 48 pushups
Front - 115#, 16 pull ups
OHS- 85#, 24 ring dips