Complete the following in 7 minutes: 3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
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Since my 1 rep max at overhead squat from a rack is only 155# it made figuring out my starting weight pretty easy. 135#x3, 145#x3, 155#x1. I was actually really happy that I was able to repeat my 1 rep max with starting off of the ground. Added 5 sets of 3 reps each at 135# to continue the workout and get a little more leg work in.
Cash out with 25 minutes on the stair machine while watching the Crossfit Games update show.
Three rounds for time:
Run 400 meters
21 swings 45 pound dumbbell swing
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Compare to 130102.
Last time 130102: 10:38*
Runs on dreadmill, 7:03/mile pace. Dumbbell swings done gripping bell - two rounds unbroken, last round broken 15-6 (sweaty grip). Pullups kipped, broken 7-5, 5-3-3-1, 5-3-2-2. Distance between dreadmill and pull up bar was about 15-20 seconds each way, so lost time (gained rest!) there.
*Last time runs done outside, no lost transition time between exercises, dumbbell swings done with 50 lb db, gripped by handle, pull ups on garage rafter.
I wasn’t going to workout today. In exhange for being lazy I decided to pop in a lame cardio kickboxing DVD. afterwards I said screw it and did Helen (mod) anyway. I didn’t time myself but I would say 12-15 minutes, probably on the low side because I rowed and did assisted pull ups.