3/13/2011

''Deadlift 5-3-1+ and Iron & Rings II'' (03.14.2011)

Warm-up Drills (03.14.2011)
Run 800m
''Burgener Drill'' (3 Rnds/PVC)
5 x Chin-ups
10 x Walking Lunges (alt.legs)
15 x KB Swings (16kg)
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-3-1+'' (03.14.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition 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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Iron & Rings II'' (03.14.2011)
Complete for time
10 x DB Thrusters (50/30lbs)
20 x Ring Dips
8 x DB Thrusters (50/30lbs)
16 x Ring Dips
6 x DB Thrusters (50/30lbs)
12 x Ring Dips
4 x DB Thrusters (50/30lbs)
8 x Ring Dips
2 x DB Thrusters (50/30lbs)
4 x Ring Dips

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.14.2011)
‘’Tempo 80-85%’’
Swim, Bike, Run, or Row (C2)
SC: 35 minutes
LC: 60 minutes
U: 120 minutes

Notes: Choose a time domain that best represents your objective event/distance.

Post distances to comments.

11 comments:

Marcus said...

Deadlift: 295lb x 7
Iron and Rings: 8:15 50lb

sdaghir@gmail.com said...

Deadlift
315x5
365x3
400x3

''Iron and Rings II''
9:45
60lb Dumbbells
20lb Vest

Anonymous said...

Deadlift:
120x2
"Iron and Rings II"
20# DB thrusters
static ring dips
11:15
Alison

Anonymous said...

Deadlift 305x5,345x3, 385x5

"Iron Rings II"
Time 7:43 w/60#DB's

Danny

Colby said...

Deadlift: 185/215/240 x3
Iron rings II 12:25 @ 50 lbs

Peter said...

Deadlift 5-3-1+
175-190-215 x 3
Iron & Rings II
11:21 w/30#

thammond18 said...

Deadlift...270x8
Iron&Rings...9:54 50#

tommy

rickylake said...

Deadlift: 385x3 I need to find a new 1 rep max

Iron&rings: 11.15 60lbs DB

lewis.robertdavid@gmail.com said...

Deadlift
275x5
310x3
345x6

Iron & Rings II
14:19 - 55#

-Bert

Anonymous said...

Deadlift
355 x 4

Iron & Rings II
13:48 60# 1 1/2 rds, 55# 2 rounds, 50# 1 1/2 rds. Damn wrist.

Jay

Mint said...

Deadlift...250x6
Iron&Rings...7:51 55# first 2 rds 60# last 3 rds