12/08/2009

''Lunge, Swing, Muscle-up Met.Con.'' (12.09.2009)

Warm-up Drills (12.09.2009)
Row 500m
15 x Medicine Ball Cleans (20lbs)
15 x Push-ups
Shoulder Opening Drill

''Lunge, Swing, Muscle-up Met.Con.'' (12.09.2009)
5 rounds for time of:
50ft Walking Overhead Lunges (45lb plate)
20 x Kettlebell Swings (53lbs)
5 x Muscle-ups

Post times to comments.

Skill Development (12.09.2009)
2 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 (12.09.2009)
Swim, Bike, Run, or Row (C2)

15 minute Time Trial

Cover as much distance as possible.

Post distances to comments.

12 comments:

Anonymous said...

Everyone notice Jim's shorts...

Anonymous said...

nice hotpants jim

Anonymous said...

OH, Kettlebell, Muscle Up Met.Con
as Rx'd
20:29

Tabata shoveling/car cleaning

Dang!

Anonymous said...

14:16 mod mu

Khan

lewis.robertdavid@gmail.com said...

20091209 - Lunge Swing Muscle-up Met.Con.

20:32 with Jumping Muscleups

I'm beginning to grow weary of the "track stars" saying I'm not allowed to use the good gym at school. I got a "I better not see you here again," today. I can't wait to come home to the Stable.


-Bert

Nick said...

as Rx'd

16:00

-Rambo

Anonymous said...

Yea those shorts were a bad idea, the webbing inside them really came back to haunt me.

Jim

Anonymous said...

Lunges w/45# plate
20 X Kettlebell Swings (35#)
10 X Modified Muscle-up (jumping)

21:36

Walter

Anonymous said...

17:46 monster kettle bell w/ mod M/U

~Nate

Anonymous said...

5 rounds for time of:
50ft Walking Overhead Lunges (45lb plate)
20 x Kettlebell Swings (53lbs)
5 x Muscle-ups (jumping)
17:06

Mark

Anonymous said...

JoeF
50ft walking lunge(25lbs)
20 kettlebell swings(30lbs)
10 pullups
10 pushups
20:46/5rounds=4.2min/round

Anonymous said...

8:56 3 rounds

Lunge, Keatlebell 53lb, Mod dips / pull ups

Brian