I am back from leave. Glad to see that you all stuck to the WODs. Today is ME Legs. So here it is:
5x5 Back squat
Post loads to comments. Try and get 5-10 # heavier than last week while still maintaining good form. Then for time:
3 rounds:
10 pushups
15 crosschops (red bell)
15 GHD situps
1 min jump rope
For time. Post times to comments.
Great to be back. Hopefully the gym is coming along. Look for a CrossFit Total coming up next week.
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3 comments:
Here are my loads for the 5 x 5 back squats:
225/245/255/265/275 (Last set was 2x1x1x1 so not a true 5rm)
3 rounds for time of:
10 pushups
16 crosschops with 1.5 pood bell
15 GHD situps
1 min jump rope
time: 6:49
Couldnt hardly breathe on the GHD situps. That was a good finisher WOD after the heavy squats. Good output by all today. You guys are getting some weight on the bars now, good job. And more importantly, for the most part, the form is sound. Good job.
Here are my loads for the 5 x 5 back squats:
225/235/245/255/265 (Last set was only 2 and was done)
3 rounds for time of:
10 pushups
16 crosschops with 1.5 pood bell
15 GHD situps
1 min jump rope
time: 7:21
Same deal with the last set of GHDs I couldnt breathe I had to stop and take a breath at ten reps. Good workout for the day after squats.
5x5 back squats:
140-145-155-160-170
WOD: 8:33
Great workout today, bottomed out on the first squat of the 5th rd, but pulled through on the last 4 reps. Killer workout after too, I agree, I couldn't breath hardly on the 2nd and 3rd round of the GHD's.
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