Back Squat 5-3-3-3-1-1-1-1-1 reps
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5 Rounds of:
Squat Therapy (facing wall, moving in closer each squat)
5 back squats (empty bar)
After warmup, work up to first starting load within 3 lifts.
10 thoughts on “Monday 12 December”
I just wanted to share this very inspirational story by Greg Amundson on attacking weaknesses. If double unders get under your skin…check this out!
Good article and very valid point Jordan. And by the way, my double-unders are awful and going to be a point of emphasis for me!
Great article. The moral of the story is applicable at CFI, home, and office.
Dropped in at Crossfit Bondi Beach. Wod was 4 rounds for time of 200m soft sand run, 25 pullups, 25 pushups, 25 air squats with 1 rope climb at the end of each round. Missed my CFI morning crew.
That looks like a rough one Kristen. Remember you have that 300lb Deadlift waiting for you when you get back! Safe travels and keep us updated on what you are up to this next month!
PR by 20 lbs (I think…need to double check)
Crossfit Barracks (San Diego)
2 mile run to box
Wendler’s 5/3/1 shoulder press
Diane: Rx: 10:50
2 mile run back to hotel
Awesome 5:15 class today. Fei and Luke made some great progress!
At 6:30 I did front squat
Would have been a PR by 10 and another short term goal achieved. Another day!
Enjoyed coaching today! Everyone did really well on form and depth!
Did this during 5:15 today.
Back Squat 5×5 55,75,95,105,115
Then a 6 min. AMRAP of 2 c2b pullups, 4 1.5 poof kbs Russian std, 8 sit-ups unanchored. 7 rds + 1. Another great day at CFI!
It was a great day of back squats. A lift I normally dislike. Thanks to Eric for his tip on looking more at the floor and Ryan and Christina for making sure I was reaching depth. I don’t want it, if it’s not all the way! 🙂
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