Sunday 091115

Ricky Frausto Filed Under:

WOD
Back Squat 1RM

Find your 1 rep max in the low-bar back squat.

followed by,

5 rounds for time of:
6 Snatches, 154#/107#
3 rounds of 5 Pull-ups, 10 Pushups, and 15 Air Squats or (3 rounds of Cindy)

Snatches can be full, power, or split. Use whichever will allow the most amount of weight.

Post squat weight and met-con time to comments.













Bar placement determines back angle if the bar is kept over the middle of the foot (base of support).

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The gym will be open at 1PM (thanks Dave).

6 Responses to "Sunday 091115"

1. BigD Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091115.html?showComment=1258256763412#c5564281172920816834'> November 14, 2009 at 9:46 PM
2. Gym open at 1PM?
3. JimmyG Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091115.html?showComment=1258325783435#c3517598105085254416'> November 15, 2009 at 4:56 PM
4. 374 for the Back Squat, DNF on the metcon...those snatches were heavy! (That's what she said)
5. paul Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091115.html?showComment=1258327063368#c8567529031082152421'> November 15, 2009 at 5:17 PM
6. Damn, Jimbo! you're a beast!
7. BC Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091115.html?showComment=1258327958255#c7763524637329298564'> November 15, 2009 at 5:32 PM
8. 252# back squat, 11# PR.
   
   Metcon DNF.
   
   Great Sunday, nice job everyone!
9. Gdawg Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091115.html?showComment=1258330413424#c313802489760541005'> November 15, 2009 at 6:13 PM
10. This comment has been removed by the author.
11. JimmyG Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091115.html?showComment=1258340893505#c1162307255408382356'> November 15, 2009 at 9:08 PM
12. Thanks Paul! Bear in mind that PaulAnt squated more than I can deadlift today. That was impressive to watch.