Friday March 13, 09 Back Squat 3-3-3-3-3

135, 155, 175, 135, 135

worked on form. i don’t know if its my tennis shoes or what, but I couldn’t use the right part of my foot.

kte 30

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

I attempted:
Four rounds
95# squat cleans, 9 reps
15 towel pull-ups

I completed:
Four rounds
95# squat cleans,
9 reps round one
7 reps round two
5 reps round three
5 reps round four

15 towel pull-ups in round one then dead hang pull-ups for the following rounds

Time:
12:38

I thought I had a strong grip, but I was through with the towel after the first round.

JT - packisch

21-15-9 of HSPU, Ring dips, pushups
Modified to
42-30-18 HSPU progressions with feet at chest hight
ringdips with feet on the ground
pushups normal.

about 15 min. forgot to start the clock.

The HSPU progression was a bit much after a week of skiing

Murph is going to be interesting tonight.

Cheers,
Haico

6pm Crossfit @ Brand X

5 Rounds
10 Jump for height (jump 12” above your reach)
10 Hang Power Snatch, 45#
10 Burpees

13:34

CFWU

Squats
185x6 205x5 225x5 235x5 245x3

since I had taken some rhodiola i kept going, did 100 pushups, 5 sets of pullups till failure, some L-sits

Couple months ago I had trouble doing 1 pull up with correct form. Today I squeezed out 8. I like the results of Crossfit

My virgin Crossfit workout

2 Rounds:
5 pull-ups
20 push-ups
20 air squats

Back Squats:
5x135 5x155 5x175 4x195 3x215 6x135 6x135

Need to find my weight range.. I have not squatted heavy in a few years.

JP

WOD
Run 400M
then:
5 rounds
s pullups
5 Muscle up progressions
5 ring dips
then
Run 400 M

Cash Out
‘100 Abmat Situps

JT WOD

21-15-9

HSPU- Progression
Bar Dips
Push-ups

time 10:48

Plus 2.5 mile run

Pack 5FT
115 Hang squat clean 5 reps
15ft rope climb (used 4m rope) 3 ascents

17.31

cleans were fine - rope climbs diabolical, have a 1” dia rope old ship yard one. Not for climbing and has no weight to pull down beneath feet. ended up doing legless climbs in rnds 3,4 &5

not happy after first rnd when I realised the crapness of the rope, but pressed on regardless. Reasonably happy with time. Next time 2” proper rope and not hanging from a park tree:-)

Five rounds for time of:

Puppies:
Four rounds for time of:
55-75 pound Hang squat clean, 5 reps
15 Beginner pull-ups

women - 25-45#

Back Squats 3-3-3-3-3

65-80-90-100-110

Those last two sure came up slowly.