Wednesday 120111

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WOD
Skill/Strength

A. Pause Squat 5-5-5 reps (3.5 minute clock)

Warm-up w/ x5, x3, x2. You have the choice of either going with a front squat or high bar back squat for this lift. Either way, pause for a three count at the bottom most part of the movement.

B. Strict Pull ups - Max Reps x 3 (2.5 minute clock)

Goal is to touch COLLARBONE. If you can't get more than 5 on your own, use a purple band. If you can't get one on your own, utilize super slow negatives, mixing the grip, inverted rows and/or anything your coach suggests.

Conditioning

Max Reps in 25 seconds of:
Box Jumps

Rest 2 minutes. Repeat cycle 5 times. No consecutive jumps but you are allowed to jump off box so long as you reach full ROM.

Post weight, reps, box height used to comments/Logwod.


From left to right: Marie Huston, Keva Sherven, and Mike Rock practice their double unders during a recent workout.

7 Responses to "Wednesday 120111"

1. Shelley Says: http://crossfitomaha.blogspot.com/2012/01/wednesday-120111.html?showComment=1326289200994#c2682422053790197596'> January 11, 2012 at 7:40 AM
2. 191# high bar back squat. This felt good and I can definitely tell that the mobility work has helped with my squat.
   
   19 reps on strict pullups (8,5,6)
   
   78 box jumps (24") (15,16,15,16,16)
   
   Box jumps are so much better than they used to be and the 2 minutes rest made me feel fully recovered for each of the next sets.
   
   Great job 6 a.m.!
3. Kristina Nash Says: http://crossfitomaha.blogspot.com/2012/01/wednesday-120111.html?showComment=1326292718454#c1574210792548509866'> January 11, 2012 at 8:38 AM
4. Nice work Shelley! You actually made the box jump section sound FUN!
5. paul Says: http://crossfitomaha.blogspot.com/2012/01/wednesday-120111.html?showComment=1326293726177#c745128079709808396'> January 11, 2012 at 8:55 AM
6. I did front squats: 198, 198, 203
   Pullups: 10, 7, 7 = 24
   jumps: 17, 18, 17, 18, 19 = 89
   
   Nice work, 6am!
7. Jen Says: http://crossfitomaha.blogspot.com/2012/01/wednesday-120111.html?showComment=1326299893058#c159990328255675117'> January 11, 2012 at 10:38 AM
8. 153 for BS- Will go up by 5-10 for next time.
   7,6,5 for PUs
   82 total reps for jumps.
9. JonD Says: http://crossfitomaha.blogspot.com/2012/01/wednesday-120111.html?showComment=1326312577253#c8669505963043444694'> January 11, 2012 at 2:09 PM
10. 230# on high bar back squat.
    
    Pull ups Strict C2B
    10-8-6
    
    Box Jumps
    24" ?
    +red&green- 14
    +red&yellow-15
    +red&blue- 16
    +red&blue&green - 14
    
    Wanted to challenge the height since we paused at the bottom. Thanks for the push Kyle.
11. Kristina Nash Says: http://crossfitomaha.blogspot.com/2012/01/wednesday-120111.html?showComment=1326328374237#c1382710303444347473'> January 11, 2012 at 6:32 PM
12. 152# on high bar back squat. Felt great.
    
    Pull-ups: huge weakness- with purple band 3, 2, 2. Felt like my shoulder may have slipped a little during the second round...ugh.
    
    Box jumps:
    20 in-13
    22 in-12
    24 in-11
    24 in-11
    24 in + green - 11
    
    During WODs I usually stick to the 20 inch box, so I thought today was a good day to challenge the height. I agree with Shelley, the 2 minute rest was enough to feel ready to go for the next round.
13. BC Says: http://crossfitomaha.blogspot.com/2012/01/wednesday-120111.html?showComment=1326337907014#c2842733496110911184'> January 11, 2012 at 9:11 PM
14. Front squats - 154, 164, 174
    
    Strict pullups - 6, 5, 5
    
    Box jumps - 10 each round, box heights were:
    24 + Red
    24 + Red
    24 + Red and Green
    24 + Red and Yellow
    24 + Red and Blue
    
    Should've added the green in the 2nd set to finish with Red Red, wasn't paying attention. Good stuff though, and nice work 5:30!