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02.01.2016

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12654351_1001930989852900_1830995669145811600_nAwesome job today to 8 of our athletes who competed in the “No Baby Leave your Socks On” Competition at CrossFit Reclamation!!

ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Ring Rows
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Aerojet”
Complete 21-15-9 reps for time of
DB Thrusters (50/35)
Renegade Rows (50/35)

Post times to comments.

Samy Daghir

5 thoughts on “02.01.2016”

  1. Noon fun. 🙂
    BS: 210# x 20 (could have kept going if I had more carbs this morning!?)
    WOD: 13:23 with 25s. Felt really light headed. Didn’t eat enough this morning. :(-
    Running at 90% capacity. Bouncing back. WoOop!

    Get after it, Monday!

    Reply

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