6/08/2011

''M.E. Back Squat & Tyrion'' (06.08.2011)

Warm-up Drills (06.08.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 7 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch

''M.E. Back Squat'' (06.08.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Tyrion'' (06.08.2011)
Complete as many rounds/reps as possible in 15:00 of
20 x Wallball
10 x Pull-ups
Run 200m

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (06.08.2011)
''Tempo 80-85%''
Choose time based on the length of the event you are currently training for.
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC: 75min, U:90min
Run: SC:25min, LC: 60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

14 comments:

Mtn Rob said...

265lbs

Playing "Safety Dance" by Men Without Hats helped

Tyrion 3rnds + 20 wb

lewis.robertdavid@gmail.com said...

20110608
"Back Squat 1-1-1-1-1"
225-255-280-305(pr)-315(f)

"Tyrion"
4 rounds + 20/10/100m
«Dead Hang»

Good paced WOD with Tina and the Ginger.
Danielle, I think those people were awestruck from your topless running.

-Bert

Anonymous said...

M.E. Back Squat: 95#
"Tyrion"
3 rounds + 12 wallball
Alison

Peter said...

M.E. Backsquat
135/155/175/185/195 (PR)

Tyrion
3 Rnds + 20/0/0

Mike A. said...

M.E. Back Squats- 315# First time heavy back squatting so PR it was

Tyrion- 5 rounds and 2 wb

Khan said...

225lbs
4 rounds @20lbs

thammond18 said...

Backsquat...230lb 5lb PR

Tyrion...4rnds+20+10+1m run

tommy

Anonymous said...

Back squat 205#
tyrion......4rounds 18 wb
Jb

Tina said...

205#
3 + 20/10/0

Anonymous said...

BckSquat
255
(55lb) PR
4rds +12 wb
-Nick F

Lee said...

M.E. Back Squat - 125
Tyrion - 3rnds + 14wallball

Chris said...

M.E. Back Squat - 215
Tyrion - 3rnds + wallball & pull-ups

Justin said...

Tyrion - 4rds 20 wallballs

- Bieber

Tyrion - 3rds 10lbs

- Kelsey

Anonymous said...

ME Back Squat
140#

Tyrion
3 Rnds + WB + 1 pull up
erica