3/29/2011

''Press 3-3-3+ & 20% Skill 80% Flow'' (03.30.2011)

Warm-up Drills (03.30.2011)
Row 3 Minutes
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Walking Lunges (alt.legs)
10 x Ring Rows
10 x Hollow Rocks
-Shoulder Dislocates
-Samson Stretch
-Lateral Leg Swings
-Front/Back Leg Swings
-Inchworms

Notes: Both leg swings are performed the same way. Holding onto something for balance in the standing position swing each leg side to side and then forward and back. The leg that's swinging should be kept perfectly straight during the swings. Keep the hips lose, not strained, and let each progressive leg swing work through a greater range of motion. 10 reps per leg, per side, for both drills would be the bare minimum should an athlete wish to get some mobility benefit from this drill.

''Press 3-3-3+'' (03.30.2011)
Work through the following sets of Presses 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''20% Skill 80% Flow'' (03.30.2011)
3 Rounds for time, each individually scored, with 1:00 rest between efforts
200m Run
12-9-6 reps each of
Back Squat (135/95lbs)
Knees-2-Elbows
Push-ups (CFGS)

Notes: Rest 1:00 between efforts. Each round includes a 200m Run (SPRINT!) and three sets of each movement for 12, 9, and 6 reps respectively.

Mobility WOD

CrossFit Endurance Rest Day (03.30.2011)

13 comments:

Laura said...

Press 3-3-3: 55/60/65 + 5
20% Skill/ 80% Flow: 6:44/15:55/24:17 95lbs.

mtn Rob said...

Press 333: 95/110/120+1

20%skill/80% Blows: 9:48/9:48/9:17 @ 135lbs

Anonymous said...

Press 3-3-3+
45/50/60x3
"20%skill/80%flow"
back squat 55# @ 9/;06/9:37/9:10
Alison

lewis.robertdavid@gmail.com said...

Press 3-3-3+
Taking a mulligan, redoing on Saturday.

20% Skill/ 80% Flow
R1 - 5:26.13
R2 - 6:11.16
R3 - 8:35.29*

*Last round completed with Gas Mask.

-Bert

Peter said...

Lovely photo of the day.

Another day's slog, er, fun at the "Epic-Center"

Press 3-3-3+
75/85/105(4) - last one wasn't pretty...but...

20% Skill 80& Flow (didn't I just see that on someone's T-Shirt?)
7:00/7:26/8:26 w/135#

ericachief said...

Press for max
65# :(

20% Skill 80% Flow =100% suckiness
11:00/10:55/13:22
Back Squat 85#

Anonymous said...

25 Burpees for not posting my WODs

Press 3-3-3+
125-135-140(3)

20% skill/80% flow

6:30/7:00/6:21
135#Back Squats

-Josh m/23y/155#

Callie said...

press 100x4
other thing 9:08/9:01/10:48 with 135#

thammond18 said...

Press 3-3-3+...115x8

80% Flow 20% Skill...
7:06,15:48,24:55
Done

tommy

Colby said...

Press: 75/85/95 x4
20%/80% 7:07/18:42/27:52

Anonymous said...

kevin

press: 105 x 8

6:15/13:34/21:49 #135

sdaghir@gmail.com said...

Made up the 5-5-5+ Press day today, wrist felt strong.

''Press 5-5-5+''
110x5
130x5
145x9

Lured out to the parking lot by Dan and Mike S. to hit up the Games WOD for week 2 and feel out a strategy for Saturdays mayhem. Next time I won't accidentally use the 27'' box, good catch Danny.
9 Rounds +9,12,8

Mint said...

Press: 140 x 8