10/05/2010

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)

Warm-up Drills (10.05.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill (for time)
-Hip Mobility Complex
-Cobra Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)
Work up to a heavy Clean triple.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Dante's Inferno'' (10.05.2010)
Complete as many rounds as possible in 15:00 of
Max Reps x Wallball (20/14lbs)
25 x Double-unders

Notes: Each attempt for reps of Wallball must be an unbroken set. As soon as the set ends the athlete must execute 25 x Double-unders before earning another attempt at as many reps unbroken as possible.

Post rounds completed and lowest # set of Wallball to comments.

Mobility WOD

CrossFit Endurance WOD (10.05.2010)
''Time Trial''
Swim: 600m
Bike: 8mi
Run: 2.5mi
C2: 2km

Post times to comments.

7 comments:

Mtn Rob said...

Hey guys, I wont be in this week, my brother was in a bad motorcycle accident and I start another film next week for three weeks so see you in a month or so.

Derek Puzzanghera said...

95/105/115/125/135

7/1

Peter said...

Heavy Squat Cleans 65/75/95/105/115

Dantes Inferno
7/15 (14#)

Kristina said...

Heavy Squat Cleans
100

Dante's Inferno
7/13

sdaghir@gmail.com said...

Mtn Rob: Dude, we'll miss you as usual during your stints on set. We also really hope your brother gets better quick, very sorry to hear about the accident.

Khan said...

Heavy Squat Cleans- 115 lbs

Dantes Inferno 15/8

lewis.robertdavid@gmail.com said...

20101005
Squat Cleans: 135-145-155-165-175(Fx1)

Dante's Inferno:
Rounds: 7 + 80 Singles
Lowest Reps: 8
Total Reps: 75


-Bert