Back Squat | WOD 3.2.20

Back Squat:
Heavy 1 @2011
70% x 9-12 x 2

Warm up to a single heavy single at tempo, slightly heavier than last week’s 3. This should be done with no misses and perfect form including being able to hold the tempo. It should not be a “grinder” rep. It should be a smooth ascent that takes about 1 second. The goal is to build success in moving heavy weights with near perfect form, so this should not be a true 1RM. Finish with 2 sets of 9-12 reps at 80% of what you did for the heavy single. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. If you’re newer to Squatting then perform a heavy 3 again this week followed by 2 sets of 9-12 reps at 75% (of the heavy 3). 

Post loads to comments.
Week 3 of 6

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Performance
3 Rounds for Time:
30 Alternating Arm Dumbbell Snatches 50/35
20 Single Dumbbell Box Step Overs 50/35
5 Bar Muscle-Ups

The dumbbell load should be medium heavy for you. You may carry the dumbell in any position as long as it’s not resting on the leg. Scale volume on the Muscle-Ups as needed.

Fitness
3 Rounds for Time:
30 Alternating Arm Dumbbell Snatches 40/25
20 Single Dumbbell Box Step Overs 40/25
5 Chest-to-Bar Pull-Ups
5 Burpees

The dumbbell load should be medium heavy for you. You may carry the dumbbell in any position as long as it’s not resting on the leg. Further modify the Chest-to-Bar Pull-Ups to Chin-over-Bar or Ring Rows as needed.

Post time and Rx to comments. 

Just some of the 31 CRASH-Beasts  who competed in Boston yesterday. Torie P. (at center) took home the bronze in her division. Incredible! 

CFSBK at CRASH-Bs: Results

For the 11th year in a row, the CrossFit South Brooklyn Indoor Rowing Team headed north to compete in CRASH-Bs. Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Coach Nick’s CRASH-Beast put in more than 3 months of training based on his training regimen when he was competing at the Olympic level. So you won’t be surprised to learn that the results were impressive! Here’s how everyone who rowed and their 2K time:

Jessica Bailey 8:45.8
Asha Banker 8:45.7
Bob Barnshaw 6:56.2
Matt Boynton 7:09.6
Jon Bresler 1:46.7
Michelle Brindley 8:42.5
Chas Carey 7:08.0
Doug Clouse 6:53.9
Tammy Duncan 8:57.9
Tom Farley 6:46.5
Ray Forde 7:48
Michael Glynn 6:38.5
Richard Greenspan 8:11.4
Mike Iaia 7:53.2
Colette Komm 8:43.6
David Levine 7:15.9
Bridget McBride 8:37.7
Mike McCarthy 6:59.3
Joe Mefford 7:19.0
Amy Muckerman 9:06.1
Lynn Muckerman 9:33.5
Jim Murphy 6:44.4
Erica Nofi 8:20.3
Steven Norton 7:27.2
Robyn O’Brien 8:36.5
Lesley O’Seep 7:54.5
Nate O’Seep 7:28.4
Torie Pascoe 7:52.9
Karina Totah 9:08.9
Clint Trenkelbach 7:23.3
Jim Williams 7:16.8

Congrats, gang! Let’s show them some love in the comments.

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