Warm-up:
400m Indian Run
6 Jumping pull ups
12 Air squats
2 Full rounds
Wait for everyone to finish reps before starting second run.
Workout:
Back Squat
1-1-1-1-1-1-1
Powerlifting:
A. Weighted pull up- Find a 1RM @30×0; Rest as needed between efforts
B. Max rep strict pull ups pronated grip x 1 set
C. Max rep kipping pull ups x 1 set
D. Tabata push-ups
“Franks Strength: Part 2” with Ben Franks and Owen Franks, CrossFit Journal preview video [wmv] [mov]
Announcing the 2012 CrossFit Tour – video [wmv] [mov] [HD mov]
I don’t know if anyone saw this on mainsite, but this video is pretty cool. He’s discussing the reasons to use a reverse grip (monkey grip) when having to jump to grab the bar (burpee pullups or like for today’s jumping pullups). Pretty neat.
http://media.crossfit.com/cf-video/CrossFit_AmundsonLEOGIJane.wmv
Awesome pic of Russell and the babies on the main site today.
I miss that “little ball of hate”.
1 rep max weighted pullup: 90-125-135-145(X)-140 10lb PR
Max rep strict pronated grip pullup: 23 pr by 3 reps
Max rep kipping pullup: 50 pr by 7 reps
Tabata Pushups: 10 across the board, pr by 2 reps
300m Row – 20 135lb PP, 300m – 15, 300m – 10, 300m – 5 11:39 rx.
Max Back Squat 7×1, For Load: 425
315×3 335×2 365×1 385×1 395×1 405×1 425×1 (PR) by 25 lbs.
p.s. Like the pic. Was this from last week’s God awful row/push press WOD?
275-295-315-335-355-375(PR)