3 rounds for time of: 20 half-moons - 35% BW 20 kipping pull-ups 20 KB snatch - 25% BW
Post numbers and questions to comments.
1 | 2008-05-05
What is a half moon?
2 | 2008-05-05
Check out the exercise demos page. You can use a DB, KB or bumper if you don't have a sand bag.
3 | 2008-05-06
4 | 2008-05-08
PC + PJ: 62.5kg
Plus 3 sets of:
Explosive squat 70kg x 8 - High box jump x 6 reps
Greg - currently my training involves doing these WODs plus what is posted to the main CrossFit site. (I don't always do your prescribed met-cons as it is usually covered in the CrossFit WOD). I listen to my body to make sure I don't over-train/under-recover.
I really want to improve my squat - in terms of weight. What would you suggest? Increase the number of sets of FS/BS in the CA WODs? Back off on the O-Lifting and concentrate on my squat for a while?
Current Back Squat 1RM is 120kg. I have not tested FS 1RM for a while.
Stats: 30 year old male, 6'4, 92kg(207#)
Thanks for a great site. And sorry for such a long post!
Richard (CrossFit Sydney)
5 | 2008-05-08
I'd recommend you cut back on the CF. I wouldn't expect you to make remarkable gains with that much work. If you really want to focus on your squat, focus on your squat. You can try some of the squatting programs from Mike's Gym and perform modified CF workouts (i.e. 10 min or less, greatly reduced leg work) maybe 3 days/wk max.
6 | 2008-05-09
Thanks Greg. I have downloaded these and will modify CF work.