Max rounds in 20 minutes of
95lb front squat - 5 reps 65lb women
55lb kettlebell swings - 10 reps 36lb women
jumping ring dips - 15 reps
Scale load as needed. Ring height to just below armpit level. Regular or band assisted ring dips are not allowed, must be jumping to full lockout then drop to the floor, with no negative resistance.
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We did this in Rockville, MD last week at CrossFit Extreme Fitness. It's a good one!
Club 3000 for this December - 3000 squats, any type. All reps must be below parallel and performed in the gym to count. As always, reps included in the workout do not count. Mix them up any way you choose, air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease in your hip below the top of your knee and then stand to full hip extension, it counts.
Monday, December 1, 2008
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4 comments:
In W/U: 40 Squats
3 sets, w/45 lbs., of:
3 OHS
3 Pressing snatch balances
3 Heaving snatch balances
3 Snatch balances
for 76/3000.
WOD:
As Rx'd, 12 Rounds +5 Front squats
Mon: 75 squats in warm-up/cool down
Tues:
In w/u: 40 squats
+
post WOD:
20 Air Squat (normal)
20 OHS w/45lb bar
20 Front Squat w/45lb bar
20 Back Squat w/45lb bar
20 Thruster w/45lb bar
20 Jumping Squats
20 Burpees
for 225/3000
50 weighted sit-ups with 15lb medicine ball (bouncing against wall)
Same as Sean's WOD result:
As Rx'd, 12 Rounds +5 Front squats
65lb front squat, 36lb kbswing
17 rounds + 5 front squats
Clearly not enough weight
145/3000
Kate
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