4/05/2011

''Press 5-3-1+ & Ketchup'' (04.06.2011)

Warm-up Drills (04.06.2011)
Row 35kcal
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Shoulder Dislocates (PVC)
-Shoulder Opening Drill (wall)
-Wall Squats
-Lunge w/Torso Rotation

''Press 5-3-1+'' (04.06.2011)
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)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Ketchup'' (04.06.2011)
Complete as many rounds as possible in 14:00 of
Run 200m
7 x Handstand Push-ups
10 x KB Swings (32/24kg)

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Mobility WOD

CrossFit Endurance WOD (04.06.2011)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

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21 comments:

Colby said...

Press: 95 lbs x 8
Ketchup: 5 rounds and run

Marcus said...

Press: 135 x 5
Ketchup: 5 rounds + run

Laura said...

Press: 65x5
Ketchup: 4 rounds + 1/2 run

Lee said...

Press: 65max
Ketchup: 4 rounds

Chris said...

Press: 95x8
Rounds: 4 rounds + run

Anonymous said...

Biemer -

Press: 210 x 1

Catsup: 4 rounds +1

Anonymous said...

Biemer (correction) -

Press: 205 x 1

Catsup: 4 rounds + 1 run

thammond18 said...

Press...125x4

Ketchup...4 Rounds +run

tommy

lewis.robertdavid@gmail.com said...

Press 5-3-1
115x5

Ketchup
Not sure if 4 or 5 Rounds + 200m/5 HSPUs

-Bert

Mtn Rob said...

Press 120x3
Ketchup 4 rnds w blk band for HSPU / 32kg KB

sdaghir@gmail.com said...

''Press''
135x5
155x3
170x2 (Booo)

''Ketchup''
6 Rounds +200m Run/2xHPUS's
Gasmask (Peer Pressure's a bitch)
Paralettes for HSPU's
32kg

Thanks rICKimus maximus... great job screwing up the social interaction practice today. Greek of the week. What?

Khan said...

85x4

4 rounds +run

Anonymous said...

Press 135x3
5 rds
no puedo sentir mis hombros

sdaghir@gmail.com said...

Jorge, I don't care if you can't feel your shoulders... Mine have been numb for hours. No excuse not to sign your post with your super hero name: El Nino.

Anonymous said...

Press: 55x6
"Ketchup"
3 rounds+run
Alison

David said...

Wendler Deads:
5 x 254
5 x 292
10 x 331, capped at 10 reps, felt great

Ketchup, with gas mask
6 Rounds + 200m, 7 HSPU, 2 Swings

Peter said...

Press - 115 x 1

Ketchup
4 rounds + 200m

Need to make Bert an Amrap counter (Abacus)

Matt Prendergast said...

Press:
115x5
135x3
140x2

Ketchup:
6 rounds + 200m run

Anonymous said...

65lbs x 7

still need to do the Ketchup part

now that I got my legs back ....I can't feel my shoulders

Laura B.

Mike Scotina said...

Press 145lbs(4)

Ketchup

4 rounds + run + 2 HSPU

@ 32kg

Anonymous said...

Erica

Press
50#
total Failure at 60#

Ketchup
3 rnds +R+6