120731:
Front Squat
5, 4, 3, 2, 1 Rep Max
Press
5, 4, 3, 2, 1 Rep Max
NOTE: Racks allowed.
-then-
Recovery Row or Ride or Run for a MINIMUM of 10 minutes. Your “recovery” pace is “whatever feels good.” Welcome to the notion of “ACTIVE” recovery…ditch the heart-rate-monitor, grab a friend, and get moving!
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*6pm Skills: Monostructural Movement
Great to be back after 2(!) vacations.
85 for backsquat (an a PR for the clean)
55 for press.
10 min run.
I miss the morning crew!!! How is everyone? I’m gonna slip in there sometime at 6:00 to visit!
Come visit! We miss you too!
checkout this link it is all about olympic lifting and the bio mechanics. i thought y’all would find it interesting.
http://www.nbcolympics.com/video/weightlifting/science-of-olympics-mechanics-of-weightlifting.html
I could have sworn I just posted my results.
Front Squats:
150×5, 155×4, 160×3, 155×2, 165×1
Shoulder Press:
80×5, 85×4, 90×3, 95×2, 105×1 (PR), 110×1 (PR)
front squat:
115 (5) – 125 (4) – 130 (3) – 130 (2) – 140 (1)
press:
55 (5) – 65 (4) – 70 (3) – 70 (2) – 72 (1)
then i got on the bike–i love that thing–good burn.
I front squatted 100 lbs 5 times!!
Press not so good..55 times 5.
I was all over the map today. Yuck not at my best. Thank you Melanie and Nichole and coachs for the feed back but just not my day. Thought I PRed on press so 80 is on the board, but that’s incorrect i only got up to 75.
Thank you David for doing some sprints with me.
Opted for a WOD on the crossfitmom.com blog: 3 rds of 20 stepups, 15 KB sumo deadlift (70#), and 10 strict push press (50#). Not for time.
Then I went ahead and did 3 sets of front squats at 50#, and used the bike for active recovery (very leisurely pace) for 10 min
Fun workout! Front squats 105 up to 130. Press 55 to 67.