CrossFit 2011-04-18

Big volume squats

Front squat/back squat alternations

21/15/9/3/1

Front squat 1 RM 70 kg

Back squat 1 RM 75 kg

Last time 70 kg and 74 kg respectively

CrossFit 2011-03-07

Front Squat and Pushups

• Front squat
• Pushups

1 RM 70 kg

Last time 65 kg

Dessert two rounds of two minutes of situps with 2 minutes rest in between

63 and 58 respectively

CrossFit 2010-12-13

Front squat and pushups

• Front squat 20/16/12/8/4/1 RM 
• Pushups 40/32/24/16/8

1 rep max 65 kg

64 kg last time

CrossFit 2010-11-03

Front squat/back squat

21/15/9/3/1

70 kg/74 kg

CrossFit 2010-08-24

Front Squat and Pushups

• Front squat 50% bodyweight [30 kg] 20-16-12-8-4
• Pushups 40-32-24-16-8
• Then 1 rep max weight on front squat

Max 64 kg

Dessert

Alternating opposite knees to elbows, double count, 2 sets of 10