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  Eat meat and veg­eta­bles, nuts and seeds, some fruit, lit­tle starch and no sugar. Keep intake to lev­els that will sup­port exer­cise but not body fat. Prac­tice and train major lifts: Dead­lift, clean, squat, presses, c&j, and snatch. Sim­i­larly, mas­ter the basics of gym­nas­tics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to hand­stand, pirou­ettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these ele­ments in as many com­bi­na­tions and pat­terns as cre­ativ­ity will allow. Rou­tine is the enemy. Keep work­outs short and intense. Reg­u­larly learn and play new sports. “cour­tesy of Cross­Fit Inc”

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Wednesday

Posted by Crossfit Territory on November 22nd, 2011

Back Squat
5×3

Com­pare to May 2nd, 2011

then
As many rounds as pos­si­ble in 7 min­utes of:
Hang Power snatch  40/30
10 Burpees

Post loads, rounds and comments

Num­ber of View :936

This entry was posted on Tuesday, November 22nd, 2011 at 7:30 PM and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

23 Responses to “Wednesday”

1. DOM Says:
   November 22nd, 2011 at 7:48 PM

   20.48 rxd that was an unholy mother of a WOD

2. Nicole Says:
   November 23rd, 2011 at 7:00 AM

   Back squat — 47.5kg!!!!! Beat my pre­vi­ous 1rm by 17.5kgs!! Very super excited!

   Wod– 2 +5 @ 21.5kgs, burpees kept mak­ing me dizzy when I stood up.

3. Matty Says:
   November 23rd, 2011 at 7:28 AM

   Back squat — 5 x 25 @ 20kg, still keep­ing things light but felt real good.
   WOD– 3 rounds rx’d, felt a bit sore in the back towards the end but feels ok now.

4. Helen Says:
   November 23rd, 2011 at 7:44 AM

   Back Squat — 35/40/45/50/55kg I think 55kg is bet­ter than my last 1RM so I pretty happy with that effort.
   WOD — 3 Rounds + 15 reps @ 25kg

5. Lachlan Says:
   November 23rd, 2011 at 8:11 AM

   Back Squat — 90kg Legs were still a bit sore from Mon­day and Tues­day.
   WOD — 3 Rounds + 10 Rx’d

6. Lucky Says:
   November 23rd, 2011 at 8:13 AM

   Back Squat: 120kg

   WOD: 5 Rounds + 10 reps RX’d

   thought I’d bet­ter get this up early just for you pDavies.…that way you don’t spend all day at work chew­ing your nails at the work desk.……

7. James Says:
   November 23rd, 2011 at 8:52 AM

   Back Squat — 95 kgs

   WOD — 1 + 10 Rx’d

8. Johnny Says:
   November 23rd, 2011 at 12:39 PM

   Back squat-100kg
   Wod– 3rds+2rxd should have gone a bit harder

9. steve Says:
   November 23rd, 2011 at 2:07 PM

   back­squat 110kgx3
   WOD 4 rounds flat back is real tired from yesterday

10. Kim Says:
    November 23rd, 2011 at 6:26 PM

    Back­squat: 70kg x 3
    WOD: 4 + 11 @ 20kg (need to start build­ing up my snatch weight)

11. Wayne Says:
    November 23rd, 2011 at 7:20 PM

    Back squat : 4x50 3x70 3x80 2x90. Old 1rm was 82.5
    WOD: 2+7 Rx’d

12. Makis Says:
    November 23rd, 2011 at 7:39 PM

    Back squat: 110kg 1rm 120kg
    WOD: 2 + 10 rx’d

13. Tim Says:
    November 23rd, 2011 at 8:00 PM

    Back Squat 80kg
    Shoul­der flex­i­bil­ity still hin­ders me here — can front squat more than this
    WOD: 3 + 5 Rx’d

14. Liz Says:
    November 23rd, 2011 at 8:08 PM

    Back Squat 35Kg
    WOD: 3 @ 16.5Kg

    Clem Back Squat 75Kg
    WOD: 3 @ 30Kg

15. Michelle Says:
    November 23rd, 2011 at 8:16 PM

    Back Squat — 60kg
    WOD– 2+1 @ 26kg

16. Daniel Says:
    November 23rd, 2011 at 8:19 PM

    Back Squat — 95kg (work­ing on tech­nique)
    WOD — 2 Rnds + 9 Rx (Strug­gled with the hang power snatch)

17. greg Says:
    November 23rd, 2011 at 8:24 PM

    Back Squat — 135kg x 3
    WOD — 4 + 10 Rxd

18. Robroy Says:
    November 23rd, 2011 at 8:41 PM

    Back squat 3x80 1x90
    WOD: 3 Rnds Rxd. Need to work on get­ting some strength into these chicken legs

19. Larissa Inglis Says:
    November 23rd, 2011 at 9:24 PM

    Back squat: worked up to 60kg (2 reps), back to 55kg
    WOD: 4 rounds + 10 @ 21.5kg scaled to 16.5kg

20. Sam T Says:
    November 23rd, 2011 at 9:27 PM

    Back squat — 55kg

    WOD — 3 rounds + 12 @ 16kg

21. Adz Says:
    November 23rd, 2011 at 9:38 PM

    110kg back squat. 4 rounds flat on WOD Rx’d. Enjoyin every sesh, lovin the cross­fit

22. Anna B Says:
    November 24th, 2011 at 8:58 AM

    Back Squat: Worked up to 55kg

    WOD: 3 + 2 @ 20kg

23. Garrith Says:
    November 24th, 2011 at 9:32 AM

    3x100, 110, 120, 120, 120.
    Wod 3+5rxd strug­gled here.