1/13/2011

''M.E. Push/Split Jerk 1-1-1-1-1 and CF Throwback Test#3'' (01.14.2011)

Warm-up Drills (01.14.2011)
Speed Rope Drills
2 Rnds(1:00 on x :30 off)
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Opening Drill (wall)
-Lunge with Torso Rotation
-Sumo Squats
-Inchworm/Cobra Stretch

''M.E. Push Jerk/Split Jerk 1-1-1-1-1'' (01.14.2011)
Push Jerk/Split Jerk 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

Post loads to comments.

''CF Throwback Test#3'' (01.14.2011)
Complete as many Air Squats as possible during each of the ''Tabata'' work intervals (:20 on x :10 rest). Immediately after finishing the last Air Squat interval a 4:00 running clock begins it's countdown against which an athlete must execute as many Muscle-ups as possible.

8 Rounds of (:20 on x :10 rest)
Air Squats x Max # of reps possible
Muscle-ups x Max # of reps in 4:00

Notes: Scaling Muscle-ups in this unique fitness testing protocol will be alternating sets of Pull-ups and Ring Dips.

Post total # of Air Squats and total Muscle-ups to comments.

Mobility WOD

CrossFit Endurance WOD (01.14.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.

Notes: Maintain a high cadence (Bike at 115+)/turnover rate/wattage.

Post distances to comments.

17 comments:

Khan said...

"M.E. Push Jerk/ Split Jerk"
135/140/145f

"CF Throwback Test #3"
144/14 rx'd

Anonymous said...

M.E. Jerk 210/220/230

CF throwback Test #3

Danny

Mtn Rob said...

135/145/155

122/69 ringdip/pullups

Justin said...

Push Jerk.155/175/185

CF throwback test #3
135 squats/65 ring dips and pull ups (dead hang of course)

- Bieber

sdaghir@gmail.com said...

''Split Jerk 1-1-1-1-1''
165-185-205-225-240F

''CF Throwback Test#3''
Air Squats x 159
Muscle-ups x 35

Had a nice time trying to keep up with Dan and Laura on the Air Squats. Stoopid laws of physics.
Happened to glance at the clock and notice a 3:11 PR for 30 x Muscle-ups for time.
Enjoying the new challenges the movements this week presented, lots of practice is the only remedy. Yesssssssssssss.

Kristina said...

Max Effort Push/Split Jerk
95/115/125

CF Throwback Test #3
Air Squats x 124
Deadhang Pullups/Ring Dips x 54

Mansfield said...

Push Jerk/Split Jerks:
175/185F/185/195/200F

I used split jerks for all of the sets

Air Squats: 160
DH Pullups/Ring Dips: 48

Indy said...

Split Jerk
115/165/185

CF throwback #3
Air squats 157
Pull ups/Ring dips 75

Peter said...

Split Jerk
105/115/120/125

CF Throwback #3
Air Squats - 151
DH Pullups/Ring Dips 72

Colby said...

Split Jerk:
135/145/155

CF Throwback #3:
Air Squats - 131
Muscle Ups: 26
My body was another kind of CF after this workout. :D

Anonymous said...

SDHP x 10
Thrusters x 8
Run

5 rounds
11:24

Mint

Anonymous said...

Split Jerk 135/155...sore back
Air squats 153
Pullups/ringdips 72
jb

Ultimate MMA & Self Defense said...

118/ 6 assited Rx'd

Ultimate MMA & Self Defense said...

oh yeah push jerk
135/155/175/185/190

lewis.robertdavid@gmail.com said...

20110114
Max Jerk
155-175-185-195F-195F

Test#3
[164/16]

-Bert

Marcus said...

Split Jerk: 175/185/200

Test 3 : 114/ 26 muscle-ups

Callie said...

split jerk 115/135/155
the test thingy 99 and 48.