using 65% 1rm complete the following for time:
back squats x 11
24kg swings x 9
burpees x 5
back squats x 9
24kg swings x 13
burpees x 5
back squats x 7
24kg swings x 11
burpees x 5
back squats x 5
24kg swings x 15
burpees x 5
back squats x 3
24kg swings x 17
burpees x 5
back squats x 1
24kg swings x 19
burpees x 5
from CFMK
1 comment:
190# back squat
10:59
a nice combination from joe at crossfit manhattan kansas. i thought everything was nicely balanced and produced the desired effect. in the end success or failure on this one depends on the swings. a weakness of mine that was amplified by the preceeding back squats. sub 10 was the goal and early on it seemed like it was to be crushed. then the swings. they just kept getting worse. i had to break the sets of 17 and 19 into 10,7 and 12,7. i'm sure that's where my time went. the back squats were difficult but doable at 65% 1rm and the prescribed rep scheme. the last couple reps drained me during the first 4 rounds but i went unbroken throughout. burpees added a nice balance to the work, not too many, just right. towards the end it was extremely difficult to breath and maintain compusure during the swings and my lower back began to become a problem again. i've got to strengthen it. video analysis revealed a possible fault in my swing technique. i chose to use as much hip as possible and lengthen the stroke in order to save the quads for their primary purpose but i think this added to the pain and stiffness. i was leaning over too much and would have benefited from a more classic and upright swing posture. the cycle rate would have been increased and i believe less pressure and stress applied to the posterior chain. i highly recommend this one. nice work joe.
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