CrossFit Jenks » October 29, 2009

Oct 29 2009

October 29, 2009

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

Thursday 091029

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 July 21, 2009.

The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.

10 responses so far

10 Responses to “October 29, 2009”

# Brian D.on 29 Oct 2009 at 9:37 am

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?

5 X 135 lbs

10 X 185 lbs

15 X 165 lbs

20 X 205 lbs

Didn’t really know how to strategize on this one.
# Justinon 29 Oct 2009 at 9:44 am

Back Squat

5-10-15-20 reps

300 X 12, 300 X 8 for my 20 reps…im gonna get it next time all in one set
# stowerson 29 Oct 2009 at 9:57 am

Back Squat
5-10-15-20 reps

5 x 135
15 x 185
10 x 225
12 x 275 (supposed to be my 20 but failed miserable)
7 x 275 there is a reason that my 10 rep max is my 10 rep max, if I could do it 20x it would be my 20 rep max! no excuses just wussed out.
# Breckon 29 Oct 2009 at 10:23 am

Back Squat

5-10-15-20 reps

5 @ 135
10 @ 185
15 @ 225
14 @ 315 (didn’t make it to 20)
# Samanthaon 29 Oct 2009 at 10:29 am

Back Squat

5-10-15-20 reps

5 x 55
10 x 105
15 x 125
20 x 125

1 x 205
1 x 215 (f) hip crease not low enough
1 x 215 (f) couldn’t get it back up
1 x 215 (F)
1 x 215 (FFFF)
Gave up!

Btw I have to comment that the 0600 crew is not human!!
# Angieon 29 Oct 2009 at 10:31 am

Good Job Samantha!
Is that your mama hanging on that bar up there? *snicker*
# Samanthaon 29 Oct 2009 at 10:43 am

Thx aunt Angie!

She ain’t hanging, she’s workin!
# Justinon 29 Oct 2009 at 5:31 pm

5 rounds of:
1000m row (3 minute rest in between rounds)
Round 1: 3:14
Round 2: 3:29
Round 3: 3:30
Round 4: 3:37
Round 5: 3:37
# Traeon 29 Oct 2009 at 7:45 pm

5 @ 135
10 @ 185
15 @ 195
20 @ 185
# Jasonon 30 Oct 2009 at 5:46 am

Back Squat

5-10-15-20 reps

5 @ 135
10 @ 185
15 @ 195
20 @ 210