8/09/2011

''Heavy Clean 3-3-3-3-3 & Nautical'' (08.09.2011)

Warm-up Drills (08.09.2011)
Run 800m
2 Rounds of
8 x Medicine Ball Cleans
10 x Push-ups
12 x GHD Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
-Inchworms/Cobra Stretch

''Heavy Clean 3-3-3-3-3'' (08.09.2011)
Warm-up as needed before using no more than 5 working sets to find a 3 rep maximum Clean. If an athlete fails on an attempt or finds their 3 rep maximum early on they may continue with their current load for the remainder of the 5 sets... the more you move what's heavy the lighter it becomes.

Clean 3-3-3-3-3

Notes:1-Rep Maximum/Percentage Calculator

''Nautical'' (08.09.2011)
Row 70kcal
35 x Ring Dips (strict)
Row 50kcal
25 x Ring Dips (strict)
Row 30kcal
15 x Ring Dips (strict)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (08.09.2011)

11 comments:

Laura said...

Heavy clean (squat): 105x3
Nautical: 19:59 w/red band

thammond18 said...

Heavy Clean 333...175x3
Nautical...15:45
@5am
tommy

Anonymous said...

Heavy Cleans- 65x3
"Nautical"
26:26
static dips w/band
Alison

Mtn Rob said...

140x3
nautical
19:53 static dips

Anonymous said...

Cleans: 165x3
Nautical
23:13
round 2 this evening

-Nick

lewis.robertdavid@gmail.com said...

20110809
Clean 3-3-3-3-3
165-175-185-195-205

215xFail
215xEpic Fail

"Nautical"
13:56

-Bert

Peter said...

Heavy Clean 3-3-3-3-3
65/85/105/125/135

Nautical(and I don't get to say this often) Rx'd
22:38

Joshua said...

Heavy Clean
185x3

Nautical
800 meter run
35 ring dips
600 meter run
25 ring dips
400 meter run
15 ring dips

14:06

Justin Green said...

175X3

Nautical: 13:44

-LT. Hoostie

Anne said...

Hevy clean 115x3
Nautical 19:11 w red band

Anonymous said...

Heavy Clean
90#x3

Nautical
21:54
static dips
erica