120127 – Front Squats and Every Rep Counts
January 26th, 2012
4 minutes of Cleans
A. Front Squat 3-3-3
*Start at 85% of 1RM and increase
(Games people do Muscle-Up work here)
B. “Every Reps Counts” 2009 Qualifier WOD
As many rounds in 20 minutes of
10 Wall Ball 20/14lb
10 Box Jumps 20″
10 Deadlift 205/145lb
10 Speed Burpees
C. Mobility of choice
Post loads for Front Squats and # of rounds for “Every Rep Counts” to comments.
Good luck to Mitzi who is attending the Level 1 CrossFit Certification in Calgary this weekend!
Picture: Leya counts for Matt, AngDesj counts for Christian, during the recent workout 4 minutes of Cleans. This is how we run the Open Sectional workouts, with level 1 coaches counting your reps. Registration opens Feb. 1st and anyone can participate!
Film Friday: Coach Jamie Jamieson from Moose Jaw put together a video of some of the Saskatchewan lifters from last weekend’s Junior Championships in Toronto. Featured are Braxton, Lucas, and David. Click HERE to view (link to YouTube).
A: 205 – 215 – 205 Elbows got a little slow with the 215, but managed to get it up.
B: 5 roudns*. Tough going, thought I was going to get a lot more.
A. 120 – 130 – 140, felt solid
B. 222 reps, not able to rx the deadlift weight so I went to 125 lbs
Loved the workouts this week! Well…except for the rowing sprints.
A. 175-205-210
B. Rx’d with 184 reps
Good luck to Mitzi for the cert, and all the ones heading to Winnipeg for Frostfit!
A. 205, 225, and failed on 250 (did one rep)
B. 221 rx’d. I wanted to get at least one DL in the sixth round, and got there right before the clock ran out. Yay me.
Dude from Brio lapped me twice, and he did the WOD barefoot. That’s the kind of badassery I can only dream of achieving.
Front squats: 115x3x3
metcon: subbed 20lb kb thrusters for wallball – 4 rounds plus 28 = 188. Wanted to get 5 rounds but this one hit me hard about round 3. First time doing box jumps since having Olivia – my one knee still felt a little wobbly.
Thank you!