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Congratulations to the teams that competed at the Heart and Swole Comp at CrossFit Tuff this weekend (Krysta & Jaymes, Ann & Tom, Colette & Allan, and Kerri & C-Ry). You all did awesome!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility

Impact/Focus: Back Squat 5-3-1+
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 75%
3 x 85%
1+ x 95%

Notes: Use your previously established 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.

Complete 6 rounds for time of
12 x Overhead Walking Lunges (95/65)
9 x Toes-2-Bar
6 x Handstand Push-ups

Post times to commentsm

Samy Daghir

6 thoughts on “02.15.2016”

  1. Backsquat: 195×3
    “Jupiter”: 29:59 (2 abmat HSPU)…thanks to Luke for making me get under 30 mins…and thanks to everyone that stayed and helped push me through that last round…yikes.


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