Monday, March 20th

19
Mar

Monday, March 20th

Heads up! You can get your USA Weightlifting SP-L1 Cert at CrossFit Metropolis. The course is May 6 and 7. More details here.

WOD

Back squat
1-10-1-20-1-30

Post total load (add up all six barbell loads) to comments.

78 Responses

  1. Matt

    I’ve been looking forward to this workout for a while.

    Go for max total pounds. If you have big numbers in your journal, you can use those to guide your selections. I would warm up as if you’re going to do a 1 rm, and then hit the 10. If you’ve got no idea what numbers to go for, consider: 90%-75%-93%-60%-95%-50%.

  2. Matt

    I’ve been looking forward to this workout for a while.

    Go for max total pounds. If you have big numbers in your journal, you can use those to guide your selections. I would warm up as if you’re going to do a 1 rm, and then hit the 10. If you’ve got no idea what numbers to go for, consider: 90%-75%-93%-60%-95%-50%.

  3. Joe

    260-185-270-155-280(f)-135

    270 felt fantastic so I made the jump up to 280. Walked it out and couldn’t believe how heavy it felt after having 155 on the bar.

    Interesting one for sure

  4. Joe

    260-185-270-155-280(f)-135

    270 felt fantastic so I made the jump up to 280. Walked it out and couldn’t believe how heavy it felt after having 155 on the bar.

    Interesting one for sure

  5. robseda

    305-255-310-215-315-170
    1570 total
    I was conservative for 20 and 30 reps, probably could have gone a little heavier there

  6. robseda

    305-255-310-215-315-170
    1570 total
    I was conservative for 20 and 30 reps, probably could have gone a little heavier there

  7. Matt

    275-235-285-185-295-155
    1430 total
    Game plan: Ignore Rob’s numbers. But seriously, I’ll have what he’s having.
    Weekly Weigh-In: 174.5, thank you St. Patrick.

  8. Matt

    275-235-285-185-295-155
    1430 total
    Game plan: Ignore Rob’s numbers. But seriously, I’ll have what he’s having.
    Weekly Weigh-In: 174.5, thank you St. Patrick.

  9. Mickey K

    Back Squat (low bar)
    1 – 275
    10- 240
    1 – 300
    20- 190
    1 – 315
    30- 170
    Total 1490
    Wore a belt on all singles, no belt on 10, 20, and 30.

    Then,

    Sunday makeup:
    5 rounds
    10 KB clean and jerk 1.5 pood (24kg) each
    3 ring muscle ups
    9:43

  10. ERIC S.

    345(1) 315(15) 345(1) 225(20) 355(1) 185(30)
    1770 total

    “Full Circle ”
    2 rounds
    75 cal bike splits (5:50, 6:31)
    125 double unders
    2k Row (8:01, 7:50)

    33:14 Rx’d

  11. ERIC S.

    345(1) 315(15) 345(1) 225(20) 355(1) 185(30)
    1770 total

    “Full Circle ”
    2 rounds
    75 cal bike splits (5:50, 6:31)
    125 double unders
    2k Row (8:01, 7:50)

    33:14 Rx’d

  12. patrick

    365(1)-315(10)-365(1)-235(20)-375(1)-195(30) = 1850

    about 10 into the set of 30 I was wishing I took off the belt.

  13. Michele Adler

    Whew, so sorry I missed this workout. Not. What’s with the rep scheme? 🤔 I Fhitting Roomed it tonight as they are now my new neighbors on the UWS. Holla!

    1. Rekas

      This is a workout you don’t want to miss! Rep scheme is unique and not something we always do, but that’s why it’s so great! Constantly varied and functional! 🙂

  14. Michele Adler

    Whew, so sorry I missed this workout. Not. What’s with the rep scheme? 🤔 I Fhitting Roomed it tonight as they are now my new neighbors on the UWS. Holla!

    1. Rekas

      This is a workout you don’t want to miss! Rep scheme is unique and not something we always do, but that’s why it’s so great! Constantly varied and functional! 🙂

    2. amandajnz

      this is a funny thread. my two cents- i found CF bc of TFR and Eric so that is a great thing in my view. we should encourage each other to be healthy and active no matter – keep moving!!!