6/14/2010

''Max Effort Overhead Squat Singles'' (06.14.2010)

Warm-up Drills (06.14.2010)
Row 1000m
3 Rounds of
Shoulder Dislocates (PVC)
Overhead Squat x 5
SOTS Press x 5
Pressing Snatch Balance x 5
Hip Mobility Complex

''Max Effort Overhead Squat Singles'' (06.14.2010)
With a 10:00 running clock work up to a heavy one rep max Overhead Squat. Use no more than five working sets (not including warm-ups), resting as needed between efforts.

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''Weck Up To Thees'' (06.14.2010)
Complete for time
100 x Double-unders
5 x Burpee Jumping Pull-ups
75 x Double-unders
10 x Burpee Jumping Pull-ups
50 x Double-unders
15 x Burpee Jumping Pull-ups
25 x Double-unders
20 x Burpee Jumping Pull-ups

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CrossFit Endurance WOD (06.14.2010)
''Tempo 85/95%''

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then pick it up to 95% for the last 1500m

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12 comments:

Anonymous said...

65/75/85/65 work on form
Weck Up To Thees 24:34 RX'D
B-Rye

Troy said...

Heavy OHS Singles

185/205/215F/210F

"Weck Up to Thees"

12:56 Rx'd

Jaketronic said...

OH squat: 135/155/175/185F
wod part deux:
100 double unders
5x burpees jumping pull up
20 double under, 200 singles
10x burpee jumping pull up (small bar)
200 single unders
15x burpee jpu
100 single unders
20 bjpu

Jake

Anonymous said...

OH Squat: 115/135/145

"Weck up to these"
17:35 Rx'd

Joey C

Anonymous said...

"Heavy OH Squat Singles"

115/135/165/180/190F

"Weck Up to Thees"

11:22 w/ Singles x2 Rx'd doubles

Mike A

Anonymous said...

95/105/115/125/135f
13:11 rx'd

Khan


95/115/135/145/155
12:15 rx'd

Indy

Peter said...

WOD Part II 2x SU

20:54

marcus said...

185/ 19:50

Anonymous said...

JoeF
5. 45/65/
28:18

Anonymous said...

Overhead Squat 95/115/140/140

26:04 Rx'd

Anonymous said...

95/115/140/140

26:04 Rx'd

John M

Anonymous said...

Max Effort Overhead Squats
75/85/95F/95

Weck Up To Thees
35:35

-Deuce