11/20/2011

''Press 5-3-1+ & Cilley Road'' (11.21.2011)

**NEXT ON-RAMP COURSE BEGINS THIS EVENING, MONDAY, AT 630PM.

30 Day paleo challenge Day 1? Yesssss. Let's see how far our crew can take this thing over the next month...

Warm-up Drills (11.21.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Press 5-3-1+'' (11.21.2011)
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

Notes:1-Rep Maximum/Percentage Calculator

''Cilley Road'' (11.21.2011)
Attempt to complete the following workload as fast as possible and within the time limit guideline: 17 minutes.
30 x Overhead Squats 95lbs (95/65lbs)
30 x Chest-to-Bar Pullups
30 x Power Snatches 95lbs (95/65lbs)
30 x Feet to Bar
30 x Sumo Deadlift High pull (95/65lbs)
30 x Air Squats
30 x KB Swings (24/16kg)

Mobility WOD

CrossFit Endurance Rest Day (11.21.2011)

20 comments:

Anonymous said...

Cilley Road-25:58
36 burpee pick ups
95#/24kg
body rows & leg lifts

-Dubs

Anonymous said...

Press 5-3-1+
55/60/65x3
"Cilley Road"
45# @ 17:11
12 BPU
Alison

Mike M said...

Press: 135x3
Cilley Road...26:17rx
36burpee pickups

Marcus said...

Cilley Road: 16:00

Mtn Rob said...

press 120 x 3

Silly Road: 31:13
36 Burpee pu's

Khan said...

Press
90x4

Cilley Road
15:11 rx'd

Joshua said...

Press 5,3,1+:
110x5/125x3/140x4

Cilley Road
26:00

Kim said...

Press 65x4
Cilley Road 16:16 50#/16kg

Peter said...

Press 5-3-1+:
75-85-100x6

Cilley Road 43# OH_Sq/85# others
33:00 with 40 Burpee Pickups @ 35#

Peter said...

oops......45# OH_Squats!!

Anonymous said...

Press - 30x5
Cilley Road-27:14
40 burpees,15#/24kg
body rows & leg lifts
MsSB

thammond18 said...

Press...135x8
Cilley Rd...15:12rx
tommy

Callie said...

press 95x6
other thing 34:13...fucken burpee tax.

Silverback said...
This comment has been removed by the author.
Silverback said...

Press 145 X 5
Cilly Pond 24:28 45-OH/red-PU
16 Burpies w/45
Day one is done

Justin said...

Press 135 x 4

Cilley 29:24

Traps said...

Press 135x5
Cilley 13:51

Jay

Matt said...

135X6
Cilley Road - 11:56

Anonymous said...

Cilley Road: 26:55
42 Burpee pickups
-magpie

Mint said...

Cilley Road:
12:06