June 25, 2010
Back Squats and AMRAP WOD
Warm Up
Joint Mobility and Line Drills
Strength Work
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Conditioning Work
AMRAP in 15 minutes
7 Back Squats 135M/95W
7 Burpee Box Jumps 24M/20W
rest 5 minutes then:
100 Meter Sprints x 3 @ 80% or more
This week its a rap on the 5-3-1 Program. This has been a Deload week so the loads have been light. Keep in mind next week we will do a Total to see how much progress has been made. Its going to be sick results.
I am going to stress that everyone do a few warm up sets on the 100 Meter Sprints. Hate to see someone pull a hamstring so dont be afraid to go 80% and not all out.
One more quick note - Can everyone and I mean everyone who views this site please click onto our friends at CrossFit Hardcore in Boca and give a quick vote for them in a contest they are involved in on the Oprah Show.  Lance and Adrianna are great coaches, athletes, and friends of CrossFit Affliction. Here is the link CrossFit Hardcore
11 rounds (rx’d)
back is fried…
Rx, 8 rounds 7 back squats and 4 burpees almost 9 rounds!!
7 Rounds = 7 Back Squats + 1 Burpee Box Jump
I Power Snatched the bar from the floor and placed it on my back every round for squats since there were no racks left.
That made it a completely different Workout.
CWOD: 7 rds….Rx
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