6/16/2011

''Heavy Push/Split Jerk Triples'' (06.16.2011)

Warm-up Drills (06.16.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Heavy Push/Split Jerk Triples'' (06.16.2011)
With a 10:00 running clock execute 3 x Push Jerks/Split Jerks (70-80%1RM) every minute on the minute.

Notes:1-Rep Maximum/Percentage Calculator

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''Dramamine'' (06.16.2011)

Row the maximum distance possible in 12:00

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Mobility WOD

CrossFit Endurance WOD (06.16.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

14 comments:

thammond18 said...

Triples...135#
Dramamine...3107m

tommy

Lynn Cassotis said...

Triples = 95#
Dramamine = 2696m

Mtn Rob said...

Trips 135lbs
Dramamine 2454m

Anonymous said...

115# Jerk Triples
2848 Dramamine
-Nick F

Anonymous said...

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Anonymous said...

"Push Jerk" 70# from the rack
"Dramamine" 2065M
Alison

Kim said...

Push Jerk Triples 65#
Dramamine 2560m

Peter said...

Split Jerks w/95#
Dramamine 2769m

lewis.robertdavid@gmail.com said...

20110616
Spilt Jerk Triples
Preformed @ 155

Dramamine
3125m

-Bert

Khan said...

Triples @110
Dramamine 2880m
max elevated hspu 45lb bumper

Mike A. said...

Push Jerk Triples @ 175

Dramamine: 3251m

thammond18 said...

Triples...55lbs
Dramamine...2579m

Meghan

Anonymous said...

Triples at 115lbs
Dramamine ....3000m. Not 3001, not 2999... 3000.

Anonymous said...

Triples
80#
Dramamine
2712meter
erica