Wednesday, December 30th
2009 December 29
Front Squats, 3-2-1-1-1-1 reps
Back Squats, 20 reps (use 80% of your 1 rep max of today’s front squats)
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Crossfit Integrity, Charleston, SC
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The front squats will be applicable to the WOD board… (for the 1 rep max!)
6 sets of front squats at the listed reps…. and 1 set of back squats for 20 reps.
GO HEAVY!
Crossfit Integrity, Charleston, SC
135-155-175-185-195-205 Front
160 Back
165-185-205-225-255-275
back squat @ 220#
155-175-185-205-225F-215PR
Back squat 175#
Crossfit Integrity, Charleston, SC
135-185- 205-225 PR-245F-225F
Back squat 175#
Nigel, Great technique advice & motivation!
Crossfit Integrity, Charleston, SC
65-85-95-105-115(F)-115(PR!)
Back squat 90#
83-93-113-123-143(PR)-148F
back squat 113#
Crossfit Integrity, Charleston, SC
205-235-265-285-300F-300F
Back Squat 230#…all 20
5 Minute Handstand Holds
Crossfit Integrity, Charleston SC
185-205-225-245-265-275PR! Back Squat 220lbs.
Front Squats, 225-255-285-300-310-320(PR)
Used 255lb on the 1 set of 20 Back Squats
GREAT JOB TO EVERYONE WHO PR’ed TODAY!!
Crossfit Integrity, Charleston, SC
175, 190, 205, 215, 225F, 225F…225 is still my 1RM during the 1repx7sets WOD
then…
80% backsquat used 175Lb x 20 reps straight/no racking
Thank you Coach Nigel for your advise.
Crossfit Integrity, Charleston SC
83-93-113-123-143-148 PR!!
120# backsquats. Thanks for pushing me Evaline!!
Crossfit Integrity, Charleston, SC
185, 205,215,225,245PR,255F 195 back squats
my new year’s resolution is keeping track of all my times, weights, etc in my new journal!
sooooo, after checking my journal, my weights were..
Front Squats, 85-95-105-110F-110-115F
Back Squats, 1 set of 20 using 90lbs (had to break twice throughout)
Crossfit Integrity, Charleston, SC
also tweaked my back on the first set of front squats re-racking the weight. Started with the rack to high and the strain of gettin up on my tippy toes and rackin pulled a muscle under my right shoulder blade. Will get a new PR for sure next time.