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High Bar Back Squat


Perform 3 sets of the following:
A) High Bar Back Squat x 8 reps.
Rest 30 seconds
B) 5 Lat Activations
Rest 90-120 Seconds

Add 2-10lbs from last week's squats


Spend 15 Minutes working up to a heavy set of 10 reps. This should be lighter than Wednesday's 5's (~ 85%). If you made all 10 reps last week add about 5-10% to the bar and try again today.


3 Rounds for times:
30 Kettlebell Swings
400m Run

Rest about 2-3 minutes between attempts.
compare to 3.31.10

Post results to comments.

Coach MeLo Squats 220

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Reader Comments (9)


The women's 48KG finals are happening now!


July 28, 2012 | Registered CommenterRob Is


until 2016 then it will be rugby

July 28, 2012 | Unregistered Commentergabrus

Hi. I worked out today.

PVC squats
Scapular retraction on bar

3rnds of
20 Dumbell strict presses 20#
100m run
45sec rest

Soooo. PVC squats were insanely hard. I didnt think I would say that until well into my 90s!

Opted to take a lot of pride in performing the movement as well as I could. Nice straight and upright back, elbows below the bar, big chest, small bounce in the bottom, press up and off shoulders during the stand.

Cried a little. Stupid tendons.

July 28, 2012 | Unregistered CommenterBilly Keefe

A visit to Mid Coast Crossfit resulted in this...

Amrap 10 Minutes
10 GHD Sit Ups
10 Hand Release Push Ups

Rest 3 Minutes

AMRAP 10 Minutes
10 Box Jumps 30"
10 Wall Ball 30#

8 rounds and change on the first couplet, 4 and change on the second. Followed by a cool down jog in the pouring rain.

Haven't really done a lot of CF lately. Lots of fun overall. Always nice to visit a new box, especially one that is run by cool, legitimate folks.

July 28, 2012 | Unregistered CommenterFox

Tech Question,

We have a brand new mac mini in the gym and for some reason when we try to open gmail it just says "connecting" endlessly. Every other website and program works like normal, it just won't connect to gmail.

Also on our other computer it's now doing the same thing with the google calendar.

any thoughts?

July 28, 2012 | Registered CommenterDavid Osorio

Billy! It's SO AWESOME that you're squatting, seriously.

Have decided to trade in Friday class for Active Recovery on Saturdays until the marathon is over. I'll miss '80s Fridays, but my hip flexors need the love!

July 28, 2012 | Unregistered CommenterStella

Billy, I swear I was just thinking of you -- nice to see you posting a workout!

David: if you can get to every other site it could be Google Mail/Calendar itself. They did have a G-mail outage recently, so it's not unheard of. Maybe the server your account is on is down.

It's possible that the routing or some other networking/DNS snafu between where you are on the internet and Google is getting in the way. Since where you are going involves a user name and password then the question is does it hang before or after you put that in. Could it be you are locked out?

July 28, 2012 | Registered CommenterRob Is

haven't made it to the gym much due to extreme work hours, shuttling kids to various camps, and C's ironman training.

dragged myself in after only a few hours sleep vowing to take it easy.

HBBS 185x10x1

wod in 15+ at 20K

I love yesterday's shot of Charlotte lifting! Great frame! And today's is great too of Mel! You guys make squatting look so exciting.

July 28, 2012 | Unregistered Commentercarlos

Carlos, I agree! Not to sound goofy, but I kind of want to have a framed print of that photo of Charlotte. It is very inspiring!

July 28, 2012 | Unregistered CommenterBilly Keefe

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