156 East 100th St | Upper East Side, NYC
Five 3-minute rounds of:
185/125-lb. front squats, 10 reps
10 box jumps, 36/30-in. box
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
This one will have your legs shaking like Bambi. Be sure to shake off the legs before you attempt your first box jump. (36″/30″ is high) By the time I got to the rower I had anywhere between 1:45- 1:30 to go all out on the rower. 3 min rest is just the right amount of time. If you can’t do the front squats unbroken then think about breaking it up into 2 sets. Good luck!
This workout looks awesome- can’t wait!
Also, I signed up for the Open! Let’s do this!
@sally you got this.
88 total cals (18,18,17,17,18)
Struggle Bus kind of morning.
BJ: 32″ (I started out at 34″ but the landing was bothering my knee)
Calories: 50 (12/14/10/7/7)
Tough but fun…. As I said to Matt, maybe add Wall Balls, and a max DL to the end of each round next time
cal breakdown: 22,23,24,22,26
#impressive Great job Liz 💪🏽
Rekas set the bar high today, tried to come close to numbers but failed. You are FUERTE!!!! You go partner…
73 cal @ 103# w 24″ step ups
Did the first round @ 123# and barely made it to the rower so dropped
Front Squats unbroken
Box jumps surprised myself…
Cal row: 21-18-20-21-21
cal row: 20-18-16-15-19
broke first four rounds of FS into 6+4, last set unbroken cause Liz said “go unbroken.” wish I’d held on for all rounds because it bought a whole lot more time on the rower
61 total cals (18-10-4-9-20)
Front Squat: 85
Total Cals: 68
24″ Box Jump
cluster emom 135,155,175,195, 215,225,235,250 (f)
metcon for time
20 cal row
20 power snatch
20 cal row
gymnastics 3 msu emom for 5 min.
8 x 1-1/4 front squats w/ 24kg dbs
Max strict HSPU (12/9/8/7/6)
Feeling a bit under the weather so I’m happy I was able to squeeze this in.
85rx. Dropped the bar with one to go in the last round and lost 30s to getting it picked up
Unbroken on front squats and box jumps. Got to the rower each time with ~1.30 minutes to row, so need to shoot for stronger rowing next time.
Front squats – 85# for 3 rounds & 75# for 2
Box jumps – 24 inches (tried 30 a couple of times and made it, but not comfortable yet)
Row cals- 22, 22, 21, 22, 17
Total cals- 104
75# 20″ 87 cal
Classic x fit w/o fun!
128 Cal RX – 35-27-22-21-23
Apt accessory work
1 seated MU every 15 seconds until failure
30 28 26 28 30
Struggled with foot strap on 3 round
Finally caught you little speedsters in something
that was a tuff-un.
76 cal, 165#, 36″
FOOT STRAPS UGH
103# FS, 19 inch jumps
24″ is right around the corner
24 inch box jump
FS – 73
72 calories @ 115# and 36″ box jumps
24″ box jumps
98 Calories (23, 22, 20, 15, 18)
Round 1&2 @85
Round 3-5 @75
You must be logged in to post a comment.
2 weeks ago
Ever wondered about what "GOAT" really means? The goat is not the problem, it is the lack of one that causes strife. ... See MoreSee Less
Do you know what it means to 'Get your Goat'? - Go Hard Get Strong
"Get your Goat" is a common phrase in Crossfit, but where does the saying actually originate from?
3 weeks ago
https://www.facebook.com/EVFPerformanceCC/posts/1225064860905210Anyone interested in joining me in this comp? Matt Moran Chad CinquegranaChristopher Loudon Rob Seda? ... See MoreSee Less
Join us for EVF's Battle of the Fittest 4: NYC Throwdown Saturday, Feb. 18. Choose a division (Rx or scaled) and take on three workouts, plus a final for the top athletes in each division. This will b...
"There is no point in trying to play the averages game with a big strong aerobic middle 1400 meters because you are not currently trained for this." ... See MoreSee Less
Advanced 2k Erg Test Indoor Rowing Strategy – Part 1 – Erg Rowing
to get your best score. The article focused on breaking down the 2k into 3 parts – the start, middle and finish – and showed a plan for each.
Return to top of page
Copyright © 2017 · BreakPoint Theme on Genesis Framework · WordPress · Log in