10/07/2010

''Over-Under 55's'' (10.08.2010)

Warm-up Drills (10.08.2010)
Run 800m
2 Rounds of
7 x Push-ups (CFGS)
7 x Medball Cleans
Dot Drill
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch (Lateral)

''Over-Under 55's'' (10.08.2010)
Complete for time
10 x Snatch (65%1RM)
1 x Ring Dips
9 x Snatch (65%1RM)
2 x Ring Dips
8 x Snatch (65%1RM)
3 x Ring Dips
7 x Snatch (65%1RM)
4 x Ring Dips
6 x Snatch (65%1RM)
5 x Ring Dips
5 x Snatch (65%1RM)
6 x Ring Dips
4 x Snatch (65%1RM)
7 x Ring Dips
3 x Snatch (65%1RM)
8 x Ring Dips
2 x Snatch (65%1RM)
9 x Ring Dips
1 x Snatch (65%1RM)
10 x Ring Dips

Post times to comments.

Skill Development (10.08.2010)
5 Rounds of
Row Max Wattage in 10 Pulls or less
Rest :30

Post each rounds score to comments.

Mobility WOD

CrossFit Endurance WOD (10.08.2010)
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 min on x 3 min rest

Post distances to comments.

2 comments:

Anonymous said...

''Over-Under 55's''
13:something
65# and sort of jumping R/D's

Chris

lewis.robertdavid@gmail.com said...

"Over Under 55's"
15:38 rx'd @ 75#

Skill Development I
R1: 542 (Damper 6)
R2: 543 (Damper 6)
R3: 546 (Damper 6)
R4: 482 (Damper 4)
R5: 517 (Damper 7)

Skill Development II
Sing "Bodies" in the pit w/ Ryan McCombs, lead singer of Drowning Pool.
Get on stage during Five Finger Death Punch
Ruin guys twice my size in the pit during Godsmack.
Get punched in the head during the final song.


-Bert