Check out Mike B. and his back squat from CFT!W.O.D. 7.25.09
Push Jerk
3-3-3-3-3-3-3
Warm up with about 75% of your Max Weight for 2 sets of 5 reps and then proceed to your 3 rep max.
Push Jerk
3-3-3-3-3-3-3
Warm up with about 75% of your Max Weight for 2 sets of 5 reps and then proceed to your 3 rep max.
Skill:
Work on Double Unders and Pull-ups after Push Jerk 3 RM.
Read:
Video:
Quote:
"Each of us literally chooses, by his way of attending to things, what sort of universe he shall appear to himself to inhabit."
-William James
Results:
Kelly 80
Hannah 135x2
Meg 85x2
Cindy 95
Jeff 155x2
Steph 100
Lisa 115
Scott 170
Devil 145
Ray 175x1
Doug 215
3 comments:
After today's WOD at the box, I went home and did the Main .com WOD:
AMRAP in 20 minutes:
10 20# Wall Ball
10 GHD Sit Ups
10 Back Extensions
9 rounds in 19:15
I am not able to go to full extension on the GHD Sit Ups yet, but I do get below parallel. They are tough.
Miller Chill by the pool time!
Great form yesterday Doug. You were putting on the clinic.
Sorry Scott, you exposed your position and I had to engage the target of opportunity by going one up past 170. Like the good Jarhead that I am, I did not give you the opportunity to counterattack!
Oh and Devin, very strong work girl. Your focus and determination to get that weight up was impressive.
Wo be unto them who encounters you in an open field rugby tackle scenario. I dare say a mark will be left!
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