5/14/2010

''Nancy'' (05.14.2010)

Warm-up Drills (05.14.2010)
Row x 5 minutes
''Burgener Drill''
3 Rounds (with PVC) of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

''Nancy'' (05.14.2010)
Complete 5 Rounds for time of
400m Run
15 x Overhead Squats (95/65lbs)

Post times to comments.



Skill Development (05.14.2010)
Complete 2 Rounds of the following at your own pace
10 x Pistols (alt. legs)
10 x Supinated Deadhang Chin-ups (underhand grip)
10 x Turkish Get-ups (16kg, alt. sides)

CrossFit Endurance WOD (05.14.2010)
Swim, Bike, Run, or Row (C2)

4 Rounds of
5 minutes max effort x 3 minutes rest

Post distances to comments.

9 comments:

Anonymous said...

"Nancy"

16:17 Rx'd

See you all in a week!

-Troy

Anonymous said...

Nancy

21.28rx'd..8.30PR since November

Dang!

Anonymous said...

Nancy 19:08 Rx'd

B-Rye

Anonymous said...

"Nancy"
Time 16:16

Dan

Andrew said...

20:35 75lbs

lewis.robertdavid@gmail.com said...

23:17 - 75lbs

-Bert



The lumber is going to be brought on Monday.

Anonymous said...

18:10 @ 65lbs
7:45 improvement since November

Khan

Anonymous said...

18:30 rx'd

Indy

Anonymous said...

Nancy
OH squats with 65lbs
26:54
-Deuce