Its another Maximum Effort day here at Crossfit WTBN. The programming dictates that today is a lower body day, and there is nothing better for building strength than squats, so thats what we are going to do. Squats....Heavy squats past parallel.
5 X 5 Back squats
Then 3 rounds for time of:
1 min jump rope
20 situps
20 KB cross chops (10 each side) with 1 pood KB (small one)
Again, the loads will get progressively heavier until you are about at your 5rm for back squats, or about 85% of your 1rm. Let me know what time you guys want to knock this out, and we will get it done. A KB Cross chop is something that I will have to demonstrate for you guys, rather than explain on here. You can also go to http://www.cathletics.com/ and go to their exercise demo section, and look under general lifting, and find chops-cross, and watch the video. I will see you all later today.
Here are my numbers from the 5x5 back squat ME day today:
ReplyDelete205/225/245/265/270 (270 was a PR for 5)
Then the min-WOD of 3 rounds of:
1 minute jumprope
20 situps
20 Kb crosschops
I got it done in 6 minutes flat. Good little finisher WOD after the back squats.
It was good to see you guys push yourselves today. You have to get to that "oh crap, I am NOT going to be able to squat this" place, and push through it, and you guys did. Thats how you make progress. You guys did a great job today.
Here's my 5x5 for the back squat ME:
ReplyDelete135/155/135/140/145
WOD of the day time, 6:34
Great workout, definitely pushed my body, great breathing technique though!
5x5 back squat
ReplyDelete205/215/225/235/240
3 rounds
1min jumprope
20 situps
20 kb cross chops
6:24
5x5 Low Back Squat:
ReplyDelete155,185,195,205,215
(failed half way thru the last set)
then.....
100 Burpee Pullups (7.5' bar)
Time = 26:08
(only rule is chest touches ground then chest touches bar)