12/01/2009

''Transference'' (12.01.2009)

Warm-up Drills (12.01.2009)
5 Rounds of
Speed Rope 1:00 work x :15 rest
9 Fundamentals x 7 each
Shoulder Dislocates

''Transference'' (12.01.2009)'' (12.01.2009)
Overhead Squat 5-3-1-1-1 reps
Rest 3:00
Complete 5 Rounds for time of
10 x Front Squat
10 x Burpees

To determine Front Squat load use 95%, 100%, 105%, or 110% of Best Overhead Squat Single Rep Maximum.

Post loads, percentage used, and times to comments.

CrossFit Endurance WOD (12.01.2009)
Swim, Bike, Run, or Row (C2)
12 min Time Trial

Post distances to comments.

11 comments:

Anonymous said...

Transference
95-115-135f-135-155f

@135: 15:42

Dang!

MelissaG said...

Transference
65-85-95f-95-105

@95 10:28

Anonymous said...

Lynn
"Transference" 65/75/85F/85/90F
@80 9:08

k said...

85/105/115/135/145. 115lbs at 10:06

The Don said...

True or false that's my sweat stain?

Joe G said...

Transference 55/60/65/70/75
3 rounds @ 35lbs 7:04

Anonymous said...

Transference 45/50/55/65/70

3 rounds @ 55lbs 10:38

OD

Don Pepe I do remember that being your sweat stain - it looks just like you

Anonymous said...

95/115/135/145/155

Indy

75/85/95f/95/105
8:40 (2rounds @95lbs/90%- 3rounds @85lbs/81%)

Khan

Anonymous said...

135/145/165/180/215

11:42 @ 155

Jim

Anonymous said...

135/145/165/180/215

11:42 @ 155

Anonymous said...

10:48 65 lbs

Brian