Below is the Tuesday workout from CFChicago Website. I'd like to do this for Thursday makeup if anyone is looking for a workout.
Back squat 1RM
For time: (10 min cap) 10 Power cleans (165/105 or 65% of 1RM Clean) 20 Box jumps (24″/20″) 8 Power cleans 16 Box jumps 6 Power cleans 12 Box jumps 4 Power cleans 8 Box jumps 2 Power cleans 4 Box jumps
Matt, it's as pleasant as a root canal. After the 1RM back squats, your legs are fried going into the box jumps. It's suppose to be a sprint, so keep the pedal to the metal until you're done.
Did a CrossFit total because I started 3 weeks ago and wanted to see what my baseline is. Seems that my back is strong and my pressing sucks. Body weight as of one week ago was 155ish, will check again this weekend when I have access to a good scale. Back Squat: 225 Strict Press: 100 Deadlift: 330! Total: 655
Below is the Tuesday workout from CFChicago Website. I'd like to do this for Thursday makeup if anyone is looking for a workout.
ReplyDeleteBack squat 1RM
For time: (10 min cap)
10 Power cleans (165/105 or 65% of 1RM Clean)
20 Box jumps (24″/20″)
8 Power cleans
16 Box jumps
6 Power cleans
12 Box jumps
4 Power cleans
8 Box jumps
2 Power cleans
4 Box jumps
Post – 20 pistols/leg
Matt, it's as pleasant as a root canal. After the 1RM back squats, your legs are fried going into the box jumps. It's suppose to be a sprint, so keep the pedal to the metal until you're done.
ReplyDeletematt, it is as if you did not get enough PCs in on tuesday. looks brutal. it is between the above and the endurance workout.
ReplyDeleteHit mondays Front Squats 1rm. Got to 225 f on 235
ReplyDelete3x10 ghd
2000m time trial on C2: 7.30.5
1RM Back Squat 315 didn't try past that.
ReplyDelete2000M Row 7.11
Derek convincingly talked me out of doing CFChicago Tuesday workout but going forward I'm looking to pursue endurance.
Did a CrossFit total because I started 3 weeks ago and wanted to see what my baseline is. Seems that my back is strong and my pressing sucks. Body weight as of one week ago was 155ish, will check again this weekend when I have access to a good scale.
ReplyDeleteBack Squat: 225
Strict Press: 100
Deadlift: 330!
Total: 655