7/12/2011

''M.E. Front Squat & Ramming Speed'' (07.13.2011)

Warm-up Drills (07.13.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Pull-ups
8 x Push-ups (CFGS)
10 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''M.E. Front Squat'' (07.13.2011)
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)

Front Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Ramming Speed'' (07.13.2011)
Complete as many rounds as possible in 20:00 of
Row 30kcal
10 x DB Squat Cleans (50/35lbs)
20 x Wallball (20/14lbs)

Notes: The ''Unbroken'' gauntlet has been thrown for the Squat Cleans and Wallballs.

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (07.13.2011)
Swim, Bike, Run, or Row (C2)
4min on x 3min off
2min on x 30sec off
1min on x 3min off
2min on x 30 sec off
4min on x Done!

Post distances/speeds/watts to comments.

11 comments:

Mtn Rob said...

ME front squat
225lbs

Ramming speed
3 rnds

Anonymous said...

M.E. Front Squat
70#
"Rammimg Speed"
2 rounds + 6 cleans
Alison

lewis.robertdavid@gmail.com said...

20110713
Front Squat 1-1-1-1-1
225-235-255-265*-270(f)

10lb PR

Ramming Speed
3 rounds +17 calories

-Bert

Peter said...

M.E. Front Squat
115/135/155/160/165 PR

Ramming Speed
35# Dumb bells/20# Wall Ball
3 Rounds + 4 kCal.

See you all next week...Berkshires + BSO @ Tanglewood.

Mike A. said...

Front Squat: 285# 1RM ( 5lb PR from last summer)

Anonymous said...

Marcus, if you're reading this, you owe us several days worth of burpees in the morning for not posting scores.

thammond18 said...

Front Squat...245 (40lb PR since March)
Ramming Speed...3 Rounds + 30kcal w/55lbers

tommy

sdaghir@gmail.com said...

Great time training today down here in the Myrtle Beach arena... Gold's Gym? What?

Front Squats
3251RM
Strict Press
175x5
Weighted Pull-ups
10x45lbs
Strict Toes-2-Bar
10-8-6-4-2 Unbroken sets, :15 rest
Weighted Dips
10-8-6-4-2 Unbroken sets, :10 rest, 45lbs

''Rower Sprints''
4 x 500m/1:00 rest
4 x 350m/:45 rest
4 x 250m/:30 rest
5 Rounds of 1:00 on x :20 rest cooldown

I wanted to do Ramming Speed but there's only so much they will let me get away with here. Fun method to work through the rower intervals focusing on efficiency in the pull: Pull with damper setting on 10, and only begin the next pull when the rower has moved forward 11 meters. Go from 250 to 239 and hit it, 239 to 228, repeat likewise... try it out. Strangely challenging and educational in respect to tempo and efficiency across each stroke.


Yes. I miss our crew. Keep killing it, you freaks.

Anonymous said...

Front squat ME 235 245(f)

Ramming Speed
50# DB
4 rounds

Jay

Anonymous said...

My legs are sore.

Anonymous said...

ME Front Squat
95#x1
Ramming Speed
2rnds +8
erica