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Monday March 1st, 2010

February 28th, 2010

Crossfit Winnipeg Athletes

Back Squat 3-3-3

21, 15, 9 reps AQAP, but not for time of:
Bent Over Rows
Strict Chin Ups

Weight: Use 75% of your 1RM bench press plus 20/10#

Rest day for sectionals athletes, plan for a 2-3 hour session tomorrow

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Categories: back squat, bent over row
  1. Smokey Jo
    March 1st, 2010 at 10:41 | #1
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    http://www.youtube.com/watch?v=HPRRSP_Qs7s&feature=fvw

    …just wanted there to be 1 Comment….hehe

  2. Erika
    March 1st, 2010 at 11:27 | #2
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    Back squat – 100-105-110

    21-15-9 rows @60# rx’d weight for me
    strict chin ups using blue band

    @Smokey Jo
    Congrats on getting your pullups back!! My turn soon!

  3. Tapout
    March 1st, 2010 at 17:09 | #3
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    Back squat
    175-190-205 (PR)
    Felt strong at 205…I know I can go heavier…

    21-15-9
    RX’d (plus 2.25lbs on rows)

  4. Smokey Jo
    March 1st, 2010 at 18:06 | #4
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    * Youpi, the JUMP ROPES are in!

    I will bring them to the gym tomorrow morning with a list. I am away from Wednesday until next Monday but I trust that my fellow Crossfitters can manage the payment/distribution of these.

    * Please take a rope only when you have PAID for it. Leave the money in the envelop & fill out the info on the sheet so I can keep track *

    Hope this works out – it isn’t rocket science people! haha

    Thx!
    Jojo

  5. Harvey
    March 1st, 2010 at 20:07 | #5
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    back squat 175-195-195
    rows at 85

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