Monday Workout: Tempo Back Squat, and 3 Thruster Sets for Working Time

marthaRowing

Martha competes this week at the 2013 CrossFit Games against the top 20 women in the Masters Division age 55 to 60!  We are so proud of her for qualifying for her second CrossFit Games, for staying healthy and having a great attitude as she heads into a tough week of competition.  Stay tuned to our Facebook page and the CrossFit Games website for details and results.  Competition starts Tuesday, July 23!

STRENGTH

Back Squat, 3-3-3-3 at 3111 Tempo.  Tempo is key – go heavy but you should not reach technical failure (i.e. inability to maintain tempo)

WOD

Level 1

3 Sets for Working Time of:

  • Dumbbell Thruster (35/20) x 7
  • Ring Row x 10
  • Row x 250m
  • Rest 1 Minute

Level 2

3 Sets for Working Time of:

  • Thruster (155/105) x 7
  • Chest to Bar Pullup x 10
  • Row x 250m
  • Rest 1 Minute

Announcements

  • Register for the “31 Heroes” Workout, August 3 from 10-12pm.  See our Facebook event for more information
  • The CrossFit Games starts this week!  Check out the CrossFit Games site here for information on how to tune into the action and for up-to-date results and information.

18 thoughts on “Monday Workout: Tempo Back Squat, and 3 Thruster Sets for Working Time

  1. BS: 215
    WOD: 8:46 (2:08/2:36/4:42)
    135# Thrusters – went heavy on Elizabeth’s recommendation, last round was brutal – onesy/twosies

    1. but the form was spectacular! 😉 Great work on those squats, too.

  2. BS @135#
    WOD: 2:00 + 2:30 + 2:52 = 7:22 @85# thrusters

  3. BS: 205#
    WOD: 6:21, 115# Thrusters

  4. BS: 94 KG (linear progression cycle)
    WOD: 8:37 Rx’d

  5. BS: 125#
    WOD: 7:28 @ 75# – and no band for the first time
    Martha, you are a beast

    1. No band?? Great job!!

  6. BS: 165#
    WOD: 6:51, 115#

  7. BS: 135#
    WOD: 65#, 7:27 w/Rings

  8. BS: 245
    WOD: 145#, 7:19

  9. WOD: 6:55 @ 155#

  10. 225#
    5:30 @ 135#

  11. Back Squats at tempo: 205, 205, 225, 235
    WOD: 7:13. Subbed front squat (155lbs) for thruster to protect shoulder.

    Hats off to those who did the full thrusters at 155.

  12. BS: 121, 131, 143, 148
    WOD: 8:09 (75#, regular PUs)

  13. BS: 165#
    WOD: 7:22 (Thrusters @ 105)

  14. BS: 95#
    WOD: 5:57 (55#, bbpu)

  15. BS: 225, 235, 245, 250
    WOD: 7:47 (Thrusters @ 135)

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