CROSSFIT
BEGINNER STRENGTH 2.2
1a) Front Squat 3 x 5
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate
INTERMEDIATE STRENGTH 2.2
12 mins to establish 1RM Front Squat
WOD
4 rounds, each for time of:
60kg (42kg) Snatch (Power or Full), 6 reps
32kg (24kg) Kettlebell American Swing, 9 reps
Burpees, 12 reps
Rest 3 minutes between rounds
Post time for each round to comments
KETTLEBELL CROSSFIT
STRENGTH 2.2
1a) Double Floor Press 3 x 5
Rest 1 min
1b) Single-Arm Row 3 x 5/5
WOD
4 rounds for time of:
24kg (16kg) Snatch, 10/10 reps
9kg (6kg) Ball Slam, 10 reps
Run 100m
9kg (6kg) Ball Slam, 10 reps
Run 100m
Post time to comments
1a) Double Floor Press 3 x 5 @ 12kg
Rest 1 min
1b) Single-Arm Row 3 x 5/5 @ 12kg
WOD
4 rounds for time of:
16kg Snatch, 10/10 reps
9kg Ball Slam, 10 reps
Run 100m
9kg Ball Slam, 10 reps
Run 100m
12.20
Jase
Front Squat
132.5kg PB
WOD
As Rx’d
1) 1:50
2) 1:57
3) 2:23
4) 2:08
Loads slower than the Manbeast otherwise known as Mitch
Jase
Nice Jase! I remember doing 1RM front squats last time together with you (15/08/2012) and we couldn’t get past 130. You must be sneaking in training at home
Ha! I wish mate. Felt easy in the legs. Upper back crumbled though.
Jase