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CrossFit 5 Flags

email:
service@crossfitfiveflags.com

phone: (850) 572-6879

address:
4115 Warehouse Lane
Pensacola, Florida 32505

Mobility Help courtesy of Kelly Starrett.

Back Squat 5 x 3 reps, with 2-3 mins rest in between sets

and then...

Power cleans 10 x 2 reps (OnTheMinute, Dynamic Effort)

Post load(s) to comments.

1.	BS WOD: 275/295/315/345/365 (10# PR) CLEANS: 185 x 4-rnds / 195/205/215 x 2-rnds Last time we did BS x 3 reps was on 12-19-11 which igot up to 355 back then. Anytime you are able to establish a new PR your going to be pleased w your performance no matter how much you go up. Great group this morning & real good start to the week! Comment by Billy Waters — January 30, 2012 at 7:41am
2.	Nice work Billy! +10# on last BS workout in Dec here too! Timex Global Trainer CAL/HR: 1276 Back Squat 5x3s 275#, 315#, 340#, 405#, 435# (better than my 1 RM actually) Moved to Deadlifts over Cleans due to wrist 10x 2s: 315 x 2 335 x 2 345 x 6 Great workout! Workout Data / File http://tpks.ws/1SRQ Comment by Big Daddy — January 30, 2012 at 8:42am
3.	315, 320, 315, 315, 315. Cleans at 205. Had to be careful with thecleans cus i start to feel it in my shoulder. I feel like a dtart to cheat on the depth around the weight. Comment by Ryan lloyd — January 30, 2012 at 5:40pm