9/02/2011

''Press 3-3-3+ & Walking Dead'' (09.02.2011)

Warm-up Drills (09.02.2011)
Row 1000m
2 Rounds of
10 x Burpees
10 x Medicine Ball Cleans
-Sumo Squats
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch

''Press 3-3-3+'' (09.02.2011)
Work through the following sets of Press 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Walking Dead'' (09.02.2011)
Run 200m
30 x KB Swings (Heavy)
30 x Knees-2-Elbows
Run 400m
20 x KB Swings (Heavy)
20 x Knees-2-Elbows
Run 800m
10 x KB Swings (Heavy)
10 x Knees-2-Elbows

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.02.2011)
''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 (1-3-5 should be the same, and 2-4 should be the same if done outside).
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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14 comments:

Justin said...

Press 125 x 7

Walking dead 22:23 40KG

Laura said...

Press - 30lb DBs x3
Walking dead: 16:47 20kg

thammond18 said...

Press...125x9
Walking Dead...17:05 w/88LBer
tommy

Kristina said...

Press
70x6

Walking Dead
18:28 w/24kg

Peter said...

Greetings from a wet Ireland today.
Bit restricted so modified Heartbreak Hill from a few days ago.
Run 400m; 10 burpees (no pickups)
Run 400m; 20 burpees
Run 400m; 30 burpees

10:41

See you all on Thursday

Marcus said...

Press 145 x 5
Walking Dead: 17:59 @ 106lb :)

Michelle said...

65 x 1
14:41 w 24kg

Anonymous said...

Press: 125x3
Walking Dead: 16:49 @ 88lb

Mike M

Kim said...

Press 65x3
Walking Dead 19:23 @ 20kg

Anonymous said...

CFE
5x800m

Average around 2:28

-Nick F

Joshua said...

Press
125x10

Walking Dead
w/ Goodmornings@95# instead of KB Swings
16:35

Anonymous said...

115 x 5
17:46 32kg

Anonymous said...

JB for above

Josh Lev said...

Walking Dead

13:20

45lb plate swing for KBs- gym at my school doesnt have KBs :(