Crossfitindynorth’s Blog

Back Squat
(be sure to subtract 5% from your 1RM before calculating %)
1 x 6 (65%)
1 x 6 (70%)
2 x 6 (80%) 

Overhead squat
1 x 5 (60%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

“Randy”
75 Power Snatches, 75#/55# 

compare to 6/22/11

Sunday Class Schedule:
9 am Open Gym
12 pm Open Gym

Saturday Class Schedule:
730 am Regional Team Training
9 am On-Ramp Class and Open Gym
10 am Olympic Weightlifting

Complete as many rounds and reps as possible in 12 min of:
8 Chest to bar pull-ups
6 DB Ground to overhead, 45#/30#
12 Hand release push-ups

Core work: 50 Hip ext, 50 GHD sit-ups

Post rounds and reps to comments

Back Squat
1 x 8 (65%)
1 x 6 (75%)
1 x 4 (85%)
1 x 4 (90%)

Front Squat
1 x 5 (70%)
1 x 4 (80%)
1 x 3 (85%)
1 x 3 (90%)

10 min amrap:
Row 1K
Max reps wallball shots, 20#/14#

Complete as many rounds and reps as possible in 3 min of:
3 Deadlifts, 245#/165#
6 Hand release push-ups
9 Box jumps, 24″/20″

Rest 1 minute and repeat for a total of 5 rounds

post total reps completed to comments

Complete 3 rounds for time of:

750 meter row
50 Double unders
10 Clean and Jerks, 135#/95#

post time to comments