h1

Wod for Friday 11-15-13

November 15, 2013

Skills- 10 Minutes– Work a weak point. Sandstorm Athletes– Work your handstand walk.  All others–Anything that’s lagging, be it double unders, pistols, Overhead Squats, Cleans etc etc.

Work-  15 Minutes in Zone 1.   Break a sweat pace in whatever activity you like.

Work/Strength-  20 rep max Back Squat.  This should be the toughest 2 minutes of your CrossFit Life.  Low bar or High Bar.  Sit down.  Break Parallel.  Stand up. x 20 As heavy as possible.

Saturday and Sunday 10-12.  Open Gym/ Comp Prep.  We will run Sandstorm 2 both days.  Get in and mesh with your teammates.

Advertisements

8 comments

  1. 225 X 20 BS. Should have done 240. Left


  2. back squat: 135×20 – last time 130 x 18
    lungs are still not functioning – 3 mins of easy rowing sent me into a coughing fit


  3. 250×20
    I was surprised at how quickly I got there. I feel I should’ve tried 260. My last 20rep max was a year ago at 200.
    250 is 73% of my 1rep max of 340.


  4. 185×20


  5. Back Squat 155×20
    Last time it was 145×20


  6. BS – 90×20


  7. BS 300 x 20.


    • BEAST!!!



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: