3 rep max

result: 225

Squat Challenge

Then,

“Elizabeth”

21-15-9

Cleans 135/95- It don’t say “power”, so it’s squat cleans!

Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day. (15#)

Then,

For time

2k Row (8:56)

Run to retrieve and egg with a random workout listed inside.

Egg 1 - 20 box jump burpees
Run 500m
Egg 2 - Go back and get a new egg
Run 500m
Egg 3 - 20 double unders
Run 500m
Egg 4 - 30 squats
Run 500m
Egg 5 - 20 of your choice (chose dips)
Run 500m
Egg 6 - 10 or 20 pull ups (can't remember)

Bonus Egg from my son at the end - 1 rope climb.

Warm-up Drills (03.17.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''X/Y's Team WOD 1'' (03.17.2012)
Teams of two CrossFitters will work against a 10:00 Running Clock, alternating each 1:00 between the following tasks for score:
Athlete 1: Row x Max Kcal
Athlete 2: Completes 10 x Wallball + 5 x Burpees before attempting to execute as many reps as possible of KB Swings (32/24kg) in the time remaining.
Every minute the athletes swap tasks and proceed working for the next interval. Continuing until all 10 minutes have elapsed (ie; 5 minutes Rowing and 5 minutes working through Wallball/Burpee/KB Swings for each teammate).
3 KB Swings, had to scale to push press w/ DB's bec knee started feeling wonky on wall ball set 3.

''Bulls & Whips'' (03.17.2012)
In teams of 2 CrossFitters alternate who is working and who is resting each interval, scoring total reps possible across 12 Rounds of Tabata Back Squats and 12 Rounds of Tabata Double-unders (each athlete performs each movement during 6 intervals.
6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)
6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)

5x3 back squats
(65-85-95-105-115)

3 rounds for time:
50 air squats
7 muscle ups (*or 14 c2b pullups and 14 ring dips)
10 hanging cleans (135/95) (*45)

Sprint Intervals:

4x300m - 58, 56, 52, 52
4x150m - 22.82, 23.15, 22.62, 21.85

300m run into a 10 to 15mph wind.

WOD

3 rounds of:

12 Burpees

21 Box Jump Overs 75/60 cm

12 Burpees

21 Thruster 40/30

Real hard that is ...

New programming taking hold this month at the box. Should be interesting, to say the least!

Warm Up:
Squats with 45 lbs Bar -- worked with coach on my squat form, which had gone to hell. Got some stuff fixed and was squatting MUCH better.

Mobility:
Hip Flexor
PNF Hamstring

Max Effort:
(Back) Squats
Rest 2-3 minutes between sets, but no more than that.
1x 5 @ 60% of 1RM (165 lbs)
1x 5 @ 70% of 1RM (195 lbs)
2x 5 @ 75% of 1Rm (205 lbs)

I was told to lower my numbers slightly so as to better focus on form. In general, I was 5-8 lbs lower than what my actual percentage dictated.

MetCon:
4x
9 Chest to Bar
9 Ring Dips
9 Front Squats @ 155 lbs

Extra:
3x
8 Barbell Row (135 lbs, 115 lbs, 115 lbs)
'rest' 1 minute and go to GH Raises
8 GH Raises (no weight, 10 lbs plate, 10 lbs plate)
'rest' 1 minute and go to Barbell Rows

Five Rounds for Time:

50 Feet of Walking Lunges with 45# Barbell Overhead
25 Burpees