''CFG Events V. & VI.'' (07.22.2010)

Warm-up Drills (07.22.2010)
Run 800m
5 x Press (45lbs)
5 x Push Press (45lbs)
5 x Push Jerk (45lbs)
5 x Overhead Squats (45lbs)
Samson Stretch
Shoulder Dislocates (PVC)
3 Rounds of the
''Burgener Drill''

''CFG Events V. & VI.'' (07.22.2010)
V. 7 Rounds for time of
3 x Cleans (205/135lbs)
4 x Ring Handstand Push-ups

VI. 3 rounds for time of
30 x Push-ups (CFGS)
Over-the-wall (8/6ft)
21 x Overhead Squats (95/65lbs)

Notes: Immediately after finishing Event V. (Clean/Ring HSPU Couplet) athlete's must move immediately to the next challenge and begin. The clock continues to run until the total workload has been accomplished.

Post total time, combined from both events, to comments.

CrossFit Endurance WOD (07.22.2010)
Swim: SC:3x300m repeats, hold within 15-20sec, rest 45-60sec. LC:2x700m repeats hold within 30-45 sec, rest 60sec. U:3x700m repeats hold within 60-90sec, rest 1-2min.
Bike: SC:3x5 mile repeats hold within 30-60sec, rest 30-60sec. LC:2x10mile repeats hold within 1-2min, rest 2-3min. U: 3x10mile repeats hold within 1-2min, rest 4-8min.
Run: SC:3x1mile repeats hold within 5-10sec, rest 1-3min. LC:2x5k repeats, hold within 1-2min, rest 5-10min. U:3x5k repeats, hold repeats witihin 2-3min, rest 5-15min.
C2: SC:3x 1000m repeats hold within 3-5 sec, rest 20-40sec. LC:2x1800m repeats hold within 5-10sec, rest 30-60sec. U:3x1800m repeats hold within 10-15sec, rest 1-2min.

Post times to comments.


Anonymous said...

5:00,5:05,5:10 min.

Anonymous said...

Endurance SC 3 x 1 Mile Runs


Peter said...

CFG V and VI 105# cleans/Bands for HSPU