CrossFit of Naperville » crossfit of naperville http://crossfitnaperville.com Forging Elite Fitness Fri, 03 Feb 2012 13:32:43 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Monday – Box Squats, Pull Ups http://crossfitnaperville.com/2010/03/15/monday-box-squats-pull-ups/ http://crossfitnaperville.com/2010/03/15/monday-box-squats-pull-ups/#comments Mon, 15 Mar 2010 14:46:17 +0000 Luke http://crossfitnaperville.com/?p=1012

Rosanne, Andrea, Amanada, Ashley, and Melissa fought of some cold rain and crushed the Beer and Burpees workout on Saturday! Great job guys!

Skills/Strength

Weighted Box Squats
5-5-5

Weight on box squat should be about 25% of your one rep max back squat.

Then…

With a continuously running clock do one rep ”chin over bar” the first minute, two reps “chin over bar” the second minute, three three reps “chin over bar” the third minute… continuing as long as you are able.

Use as many sets each minute as needed.  The only requirement is you go from hanging position, to chin over bar.  That means dead hang chin up, pull up, kipping pull up, etc are all legit.

Post weights for box squat, and rounds of pull ups to beyondthewhiteboard.com

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