Monday, August 12, 2013

ME Back Squat, Wallballs & Burpee Broad Jumps

 Super Youth 4:30pm

(A) Individually ME Back squat

(B) Individually for time-10 Wallballs 9/6kg 10/9ft, 1 Burpee Broad Jump @2.5/2m, 15 Wallballs, 2 BBJ @2.25/1.75m, 20 Wallballs, 3 BBJ @2/1.5m, 25 Wallballs, 4 BBJ @1.75/1.25m ,30 Wallballs 9/6kg 11/10ft, 5 BBJ @1.5/1m 

Beginner 6am & 7:30pm

(A) Back Squat-Work within the limitations of your movement

 (B) Broad Jump for Max Distance Between sets of Back Squats 

(C) Individually 10min Amrap-10 WallBalls 9/6kg 9/8ft, 10 Broad Jumps @ 1.5/1m

Intermediate 6am & 6:30pm


(A) Individually ME Back squat

(B) Individually for time-10 Wallballs 9/6kg 10/9ft, 1 Burpee Broad Jump @2.5/2m, 15 Wallballs, 2 BBJ @2.25/1.75m, 20 Wallballs, 3 BBJ @2/1.5m, 25 Wallballs, 4 BBJ @1.75/1.25m ,30 Wallballs 9/6kg 11/10ft, 5 BBJ @1.5/1m 

Advanced 5:30pm

(A) Individually ME Back squat

(B) Individually for time-10 Wallballs 9/6kg 11/10ft, 1 Burpee Broad Jump @2.75/2.25m, 15 Wallballs, 2 BBJ @2.5/2.0m, 20 Wallballs, 3 BBJ @2.25/1.75m, 25 Wallballs, 4 BBJ @2.0/1.5m ,30 Wallballs 9/6kg, 5 BBJ @1.75/1.25m, 

Focus- (A) Warm Up with Front Squats (B) It is a burpee broad jump so you must jump your feet from where you finish your burpee. If you do not make the distance stay on that distance for the next rep range. 
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2 comments:

  1. Luke MAugust 12, 2013 at 8:56 PM

    (A) worked up to 105 f/s then pb'd with a 142.5 b/s
    (B) not sure about my time but struggled with the wallballs as per usuall

    ReplyDelete
  2. UnknownAugust 13, 2013 at 11:40 AM

    Crossfit Newmarket
    A) BS
    10@60
    5@80
    5@100
    6 sets of 3@110

    B) 100WB with 3 Burpies EMOTM
    5.44

    ReplyDelete

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