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Thursday, December 10, 2009

Thursday 10, December 2009

Its a beautiful cold day for some back squats!!!

Strength:

Back Squats

5-5-5

Strict Press

3-3-3

WOD:

AMRAP 15 mins

3 power snatch 75% max 1 rep
3 pull ups
6 push ups
9 box jumps


And for your viewing pleasure a great post from youtube - FYI harsh language, so don't watch it in front of the kids. :-)

http://www.youtube.com/watch?v=nppzGV1U8y8

6 comments:

Ryan said...

Totally on board with this CrossFit Football stuff.

100kg 5X5 backsquat (should have done more)

50kg 5X5 shoulder press (happy with that progress)

8 rounds + everything but the box jumps. (did with 25lb vest, and strict pull-ups)

Chandler W said...

Good stuff!

90kg, 100kg, and 110kg Back Squats
50kg, 55kg, and 60kg Press

10 rounds as Rx with: 55kg snatch, strict Pull-Ups and clapping Push ups

Chandler W said...

the video is hilarious!! I can't stop laughing about it. "Squats can cure cancer" hahahaha

Matt said...

Hahah that video is awesome!

Great turn out for the weather being as cold as it is :-p

80kg, 80kg, 100kg Back Squats
20kg, 40kg, 45kg Strict Press

10 (1/4) Rounds
40kg Snatch, One Arm Pullups, and clapping Pushups

Mel said...

Had a great time in the box!
Awesome WOD!

Alena said...

10 and 1/4 rounds 30kg should of gone heavier clapping push ups and strict pull ups (more like a jumping pull up in the later rounds) :-)

Fantastic day - great energy - great performace by all!