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:
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)
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
the video is hilarious!! I can't stop laughing about it. "Squats can cure cancer" hahahaha
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
Had a great time in the box!
Awesome WOD!
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!
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