11/10/2009

"Nancy" (11.10.2009)

Warm-up Drills (11.10.2009)
50 x Double-Unders
9 Fundamentals x 10 reps each
35 x Double-Unders
Samson Stretch

"Nancy" (11.10.2009)
5 Rounds for time of:
400m Run
15 x Overhead Squat (95lbs)

Post times to comments.

Skill Development (11.10.2009)
3 Rounds of the Burgener Drill (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

CrossFit Endurance WOD (11.10.2009)
5 x Intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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8 comments:

Anonymous said...

"NANCY"

85lb for 2 rounds, then 65lbs for the remaining 3 rounds.

Time: 25:26

-PK

Anonymous said...

19:20 rx'd

Indy


25:55 @65lbs

Khan

Anonymous said...

Nancy as Rx'd
29:54

Dang!

Anonymous said...

Lynn
"Nancy" @55#
19:25

Anonymous said...

23:05

Jim

MelissaG said...

Nancy @65#
500m row for run
22:30

Anonymous said...

Nancy 20:50 as Rxed

Justin

Anonymous said...

JoeF
400m run+15 oh squats(pvc)
23.07/5rnd=4.6min/rnd