8/04/2010

''Grace'' (08.04.2010)

Warm-up Drills (08.04.2010)
Row 750m
2 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
2 Rounds of
''Burgener Drill'' (PVC/45lbs)
Hip Mobility Complex
Shoulder Opening Drill (wall)

''Grace'' (08.04.2010)
For time
30 x Clean and Jerk (135lbs/95lbs)

Notes: Compare to 02.26.2010.

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''Flight Simulator'' (08.04.2010)
Complete the following pyramid of Double-unders for time
5-10-15-20-25-30-35-40-45-50-45 ... 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

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CrossFit Endurance WOD (08.04.2010)
''5x Intervals''

Swim: 5 x 200m holding fastest possible pace without slowing more then :05 sec per fastest 200m. :30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then :05 sec per fastest 2k. :90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then :05 sec per fastest 800. :90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then :05 sec per fastest 1000m. :90 second recoveries.

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4 comments:

Brian said...

4:20 with 135lbs

Anonymous said...

Grace: 95# 4:59
Flight Simulator: SU/DU 18:19
B-Rye

lewis.robertdavid@gmail.com said...

20100804
"Grace" - 6:04 @ 125 (17 second & 10lb PR)
"Flight Simulator" - 13:25, Single Unders


-Bert

Troy said...

Grace
1:51 Rx'd