11/26/2010

''Heavy Press 5-5-5 and Black Friday'' (11.26.2010)

Today we are open from 9am-12noon, and from 4pm-6pm for those athletes that had trouble making the earlier session.

Warm-up Drills (11.26.2010)
Row 4 minutes
''Burgener Drill'' (2 Rounds-PVC)
10 x Burpees
10 x Medicine Ball Cleans
-Samson Stretch
-Shoulder Mobility Complex
-Sumo Squats
-ITB Stretch

''Press 5-5-5'' (11.26.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

''Black Friday'' (11.26.2010)
Complete as many rounds as possible in 12:00 of
5 x Deadlift (50-60%1RM)
5 x Handstand Push-ups

Post rounds completed and loads to comments.

Mobility WOD

CrossFit Endurance WOD (11.26.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1 min on x 3 min off,
1 min on x 3 min off,
1 min on x 3 min off

Post distances to comments.

7 comments:

mtn rob said...

80/90/100+3
blk fri 10rnds

Grant V said...

Nice WOD today - thanks to Dan and CrossFit NH for the hospitality. If anyone is traveling to Chicago, look up Atlas CrossFit for a drop in.

Anonymous said...

60/65/70lbs.
Black Friday Rxd
17 rounds + 2 1/2 DL (115lbs)

PB

Peter said...

75/80/85#

Black Friday
9 rounds even

Nice working out with my son again, who got me here in the first place. Welcome home Colm!! (aka Gollum)

Anonymous said...

85/95/105x3

8rnd+5DL's (155#)

Mike D

matt l said...

105/115/130x7
Black Friday:
16 rounds +3DL(145lbs)

lewis.robertdavid@gmail.com said...

Heavy Press
75x5 / 85x5 / 95x10

Black Friday
6 Rounds + 5/1 (225#)

-Bert