10/14/2009

''Row, Push Press Met.Con.'' (10.15.2009)

Warm-up Drills (10.15.2009)
Run 400m
21 x Wallball Shots (20lbs)
21 x Knees-2-Elbows
Samson Stretch

''Row, Push Press Met.Con.'' (10.15.2009)
Complete the following for time:
Row 500m
21 x Push Press (95lbs)
Row 500m
18 x Push Press (95lbs)
Row 500m
15 x Push Press (95lbs)
Row 500m
12 x Push Press (95lbs)

Post times to comments.

Skill Development (10.15.2009)
10 x One-Legged Squats, Right Leg
10 x One-Legged Squats, Left Leg
Use as many sets as necessary, taking rest as needed.
Technique is paramount.

CrossFit Endurance WOD (10.15.2009)
Complete the distance prescribed for your sport in as few rounds as possible of :20 sprint x :10 stop/rest.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K

Post rounds completed to comments.

18 comments:

Anonymous said...

"Row, Push Press Met. Con."
Time: 18:21

-PK

Anonymous said...

Row, Push Press Metabolic Conditioning...
15:33 as rx'd

Dang!

MelissaG said...

Row, Push Press
18:21 75#

Anonymous said...

Griggs on an off day...

http://www.youtube.com/watch?v=G0f9F__gOBI

lewis.robertdavid@gmail.com said...

20091015 - Row Push Press Metcon

18:08 - Subbed 50 SDHPs for the rowing.


-Bert

Big Ben said...

Row Push Press Metcon

13:55 rx

Anonymous said...

Row push press met con
Time 11:27 rx

A few more days in the states.

Dan H

Nick said...

as Rx'd

10:41

-Rambo

Anonymous said...

Mike L.: 13:15

Anonymous said...

Row, Push Press Met. Con -

17:19 85 lbs

Bada Bing

Anonymous said...

Lynn
Row/push press met.con. 65#
15:23

Anonymous said...

12:21

Jim

Anonymous said...

Row/push press met.con 55lbs
23:20 or was it 20:23???????

OD old age is catching up and the memory is the first to go

Anonymous said...

JoeF
row/push press met com
20:47(?)/4 rounds=5.2min/round

Anonymous said...

12:20

-Nate

Anonymous said...

18:42 @ 75 lbs
500 m never seemed sooooo long!
KATIE

Khan said...

17:04 rx'd

Indy

14:50 @65lbs

Khan

Anonymous said...

JoeF
correction
20:10/4rounds=5.04min/round