11/03/2011

''M.E. Power Cleans & The Tower'' (11.04.2011)

Warm-up Drills (11.04.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch




''M.E. Power Cleans'' (11.04.2011)
Warm-up as needed before working up to a new 1-Rep maximum personal record Power Clean.

Power Clean 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''The Tower'' (11.04.2011)
Complete for time
Row 500m
30 x Knees-2-Elbows
30 x Burpee Jumping Pull-ups
40 x GHD Sit-ups
20 x Burpee Jumping Pull-ups
50 x Abmat Sit-ups
10 x Burpee Jumping Pull-ups
Row 500m

Mobility WOD

CrossFit Endurance WOD (11.04.2011)
''4x5m/3m''
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

Notes: Hold maximal distance/watts possible on each of the 5 minute rounds.

Post distances/avg wattage to comments.

10 comments:

thammond18 said...

ME Power Clean...205
The Tower...20:16
tommy

Alison said...

M.E. Power Clean 70#
"The Tower"
20:54

Ian O said...

ME Power Clean- 210
The Tower- 19:31

lewis.robertdavid@gmail.com said...

"ME Power Cleans"
185-195-205-220F-220F-220

35lb PR
What?

Going back for "The Tower" tonight.

Anonymous said...

clean 165#
Tower 23:31
JB
Tower 18:18
Alex B

callie said...

power clean 145
other thing 23:29

lewis.robertdavid@gmail.com said...

Assault on "The Tower"

18:55

Peter said...

ME Power Clean
155 PR!

The Tower
23:08

Mike M said...

M.E. Power Clean...185

Anonymous said...

M.E. Power Clean: 165#

-Dubs