Feb 06 2009

February 6, 2009

Published by at 12:01 am under Workout of the Day (WOD)

Friday 090206

Back Squat

5-10-15-20 reps

Post loads to responses.

The objective here is to do the 5-10-15 reps with relatively light weight and determine what your 10 rep max would be. Then take what you consider your 10 rep max and do a set of 20 without racking the weight. This is a lesson on intensity. Who can take their 10 rep max and push themselves to gut out a total of 20 full range of motion (deep) squats?

Compare to September 4, 2008.

amadou-36-box-jump.jpg

5 responses so far

5 Responses to “February 6, 2009”

  1. # matton 06 Feb 2009 at 9:45 am

    Back Squat

    5-10-15-20 reps
    135×10
    175×10
    225×15
    245×20

  2. # Kevinon 06 Feb 2009 at 9:52 am

    Back Squat

    5-10-15-20 reps

    5@135
    10@155
    15@185
    13@225

  3. # Breckon 06 Feb 2009 at 11:10 am

    Back Squat

    5-10-15-20 reps

    5 @ 135
    10 @ 185
    15 @ 225
    20 @ 300 (However, I could only count 18 of them as legit. Kevin brought in his video camara and after further review I did not have my hip crease below my knee on my last two reps.)

  4. # Nicoleon 06 Feb 2009 at 4:08 pm

    Amazing job on the 3 foot box jump, Amadou!!!!!!!!!

  5. # Jenon 06 Feb 2009 at 5:26 pm

    Hey LADIES!! Are you ready for a Crossfit Girls Night Out!! ( I am!!) We would like to get together SATURDAY Feb. 7th (tomorrow evening) for dinner and a movie- we are going to eat at Cheddars on 71st&169 and then see the movie “He’s just not that into you” at 7:15. The movie is about 2 hours so if you need to make it an early evening you can or if you want to do other things you can. If you would like to join us we would love to have you!!!! I am going to make reservations for about 10-12 and we can adjust as needed.

    GIRLS ONLY! NO BOYS ALLOWED!!

Trackback URI | Comments RSS

Leave a Reply