deadstop front squats(try not to look down like I was)
2 pos clean+3jerk (1from ground.2midthigh.3 jerk) 5x(1.2.3) @70%x1,75x1,80%x3
deadlift 8x3 @55% add bands(major emphasis on speed on concentric), 1'recoveries
deadstop front squats with bands, find 1RM, then 5x1@97%, 3'recovery
medball(14lb) or keg toss 5x3 for max height, 3'recovery-we will be trying out the deadstops for a few weeks so keep track of the bands you used and the load of tension they put at the top of the squat)
we don't have bands hooked up or any chains at crossfit durham. is it easy to hook up bands? can i do that w/out messing w/dave's platforms?
ReplyDelete2pos 180,195,210
ReplyDeletedl 255 with blue band
dead stop front squat max 175 5x1 170
med ball 5x3 16lb 250ft max height was hoping for 300
figured out the bands today. way less complicated than i thought it was going to be. thanks for the pics, kent.
ReplyDelete2 pos 115#,125#,135#
dl 135# w/blue bands. should have used green, but they were in all use by people working on HSPUs.
DSFS max 135# 5x1 @ 130# very awkward for me especially since the rack at the lowest part was still too tall for me. had to stack up 2 45s and stand on them. ha. i'm a shorty.
no med balls @ cf durham... used 12# wall ball. got up to 15# 5x3
that was supposed to be 15ft not 15#.
ReplyDelete155, 170, 180 (failed last jerk on 2nd set of 180, only one Jerk on last set @180. Apparently 80% was too heavy today)
ReplyDeleteDL - 215 +38# of Chain
DSFS - 5x1 @170 +38# of Chain
Threw around 90# Slosh Keg, 53# KB, & a 15# MedBall, for distance