Back Squat, Strict Press and Burpees Baby!

Tuesday 3.03.15

Mark King setting up for snatches in 15.1

Mark King setting up for snatches in 15.1

A. 5 x 5 Back Squat

B1. 5×3 Strict Press
B2. 5 x ME Kipping HSPUs

C. Partner WOD:
6 mins max burpee over the box jumps @ 24/20″ (must touch top of box)
*only 1 person working at a time

FF: choose box height – can do step-ups

Coaches notes: Increase weight each set of back squats – work up to a 5RM if you feel up to it. Record 5 heaviest sets. In WOD reps should be fast. Partner works while you rest. Keep sets small to maximise speed.

Make sure your CF Open results have been entered before 12pm today.

Post loads, reps and notes to comments.

  • Ivan L says:

    A. 111kg. PB by 1kg. Woohoo!
    B. 40, 45, 50, 52, 55 and 1 rep at 57kg. HSPU 8, 5, 5, 5, 4(?).
    C. 76 (plus one near miss after clipping the box).

  • A: 45kg
    B1: 25kg
    B2: 8kg dumbbells for push presses.
    C: Worked with Alicia and we did 53. πŸ™‚

  • Kathleen says:

    A: Worked up to 5 @80kg – new PB πŸ™‚
    B1: 25, 30, 35, 37, failed 3rd rep @ 38kg
    B2: Deficit HSPUs – 3, 4, 5, 4, 3
    C: Tarryn and I got 77 burpee box jumps – happy with this! πŸ™‚

  • Karl Buchhorn says:

    A:140kg for 5, 150 for 3
    B: 62kg presses and worked between 10&15 reps for HSPU
    C:got out 70 reps on my lonesome

  • TarrynC says:

    A: 50, 55, 60, 65 & 79. Failed 3rd rep at 70. Wasn’t feeling it today, so even though this is my only recorded 5rm from September, I’m still happy.

    B1: 25, 30, 32 then failed first rep of 34, dropped to 33 and still failed so gave up.

    B2: pretty stoked with these tonight! 5, 4, 3, 4, 4 (all off abmat). I also tried and got a non scaled kipping HSPU! First time! Yay!

    C: As Kathleen said, we worked together and got 77 which I was happy with!

  • Amelia says:

    A) worked up to 70
    B) 25, 30, 32.5, 32.5, 32.5; 11, 5, 7, 6, 8.
    C) 103 – this was pretty fun.

  • TessaW says:

    Was having a pretty shit night, very exhausted.
    A: 55, 75, 85, 90, 95. 10 kgs off any kind of PB
    B: 25, 30, 32.5, 35, 35 – HSPU First time scaled with just an abmat, no plate. 6, 3, 5, 4. Got to work on balance a bit more to keep it consistent. Too much sliding sideways on the wall.
    C: Worked with Meagan and we got 59. Took it nice and easy πŸ˜‰

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