Monday 3.07.16 – Back Squats and Helen

 In W.O.D.

Strength:  Back Squat 3-3-3-3-3

Conditioning: “Helen”
3 rounds:
– 400m Run
– 21 Kettlebell Swings (53/35#)
– 12 Pull Ups

Scaling Down?  use a smaller KB or a Russian Swing, and Ring Rows
Scaling Up?  use a larger KB and chest to bar pull ups

Compare to 1.04.16

Yes, we are running in the rain.  Yes, I planned that (the workout, not the rain).  This is you chance to PR no matter what today.  If you PR in the Back Squat 3rm, then great!  If you PR on Helen, great!  If you have never done Helen in the rain, then it is an automatic PR!

If you absolutely can’t run in the rain, no problem.  The substitution is 500m Row.

Your CrossFit Open workouts need to be submitted by 5m today!  There is an easy way to do it with your iPhones.  It is how I validate all your scores wherever I am at.

The CrossFit Games app is available for free on the App Store.

Athletes who are registered in the Open can use the app to see the announced workouts, submit their scores, check their standings on several leaderboards and even watch videos from

The app makes it easy to get addicted to leaderboarding during the five weeks of the Open.

Mobilizing before the WOD?

Waiting for, well, anything?

Check where you stand on the official worldwide and region leaderboards.

The app also comes pre-loaded with a custom leaderboard with every registered athlete from your affiliate, as well as a leaderboard that shows where you stand in the competition to prove you’re the fittest in your country (or state for U.S., Australia and Canada).

Click the share button at the bottom of any of the leaderboards to show your friends your current standing. The photo feature on the share page lets you customize the background.


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