2-2-2-2-2-2-2-2-2-2
Ten sets of two repetitions of box squat with one minute rest in between sets. Use less than 70% of your 1RM box squat if known or less than 55% of your 1RM back squat. Work on moving quickly without rocking.
Courtesy of http://www.crossfit.com/
Followed by -
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
0600 and 1630 CFMHQ - Contact Tony or Ben if you need to go at a different time.
Post squat weight and Annie time to comments.
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ReplyDelete155 on the box squats
ReplyDeleteAnnie: 7:57PR
Chief's Scoreboard -
ReplyDelete185lb Box Squats
7:48 Annie
45lb Box Squat
ReplyDelete10:00 Annie
45lb bar box squat
ReplyDelete12:50 annie
45 lb. box squat
ReplyDelete12:13 Annie
200lbs
ReplyDelete5:47
7:24
ReplyDelete225lbs
ReplyDeleteAnnie was horrible.
DU: still need work
GHDs/Situps...13:something
205lbs
ReplyDeleteAnnie: 7:43...couldn't get the dubs going
135lb Box Squat, could have gone heavier but with my recent back issue playing it safe.
ReplyDeleteYup, could not get my DU's going, 8:52. Over 2 minutes off my normal PR.
105lbs
ReplyDeleteAnnie 8:48 PR!
135lbs
ReplyDelete9:34 annie
225lb. Box Squats.
ReplyDelete13:44 Annie..... DU's OWNED me this A.M. The first 50 were done in two sets of 30 and 20 (unbroken, respectively) after that I was lucky to get 5 consecutive. Will definitely be working the DU's.