12/05/2011

''M.E. Deadlift & Repetition Builds Character'' (12.05.2011)

Warm-up Drills (12.05.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''M.E. Deadlift'' (12.05.2011)
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)

Deadlift 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Repetition Builds Character'' (12.05.2011)
Complete as many rounds as possible in 15:00 of
Run 200m
10 x Handstand Push-ups
15 x Knees-2-Elbows

Notes: 10 x Unbroken no problem? Oxygen tastes too sweet today? Ok, gasmask and paralettes. Get Some.

Mobility WOD

CrossFit Endurance Rest Day (12.05.2011)

23 comments:

Anonymous said...

M.E. Deadlift...300#
"Repetition Builds Character"
4 rounds
45# DB & leg lifts

-Dubs

Sarah said...

M.E. Deadlift - 245 lb
"Repetition Builds Character"
3 rounds +10 (35 lb thrusters)

Meg said...

M.E. Deadlift 190lb
Repitition Builds Character
4 rd + run

Marcus said...

M.E. Deadlift 465lb
Repitition Builds Character 5rnds

Mtn Rob said...

ME Deadlift 320lbs

Rep. Builds Char. 3rnd +run+10 HSPU's

Anonymous said...

M.E. Deadlift...125#
"Repetition Builds Character" (MOD)
3 rounds, plus run-16:50
12# DB & leg lifts
MrsSB

Anonymous said...

ME Deadlift 425#
Repetition Builds Character (MOD)
Run 200m
40# DB Press
Leg Raises
4 Rds
Mike V.

Mike M said...

ME Deadlift: 405lbs
Repetition Builds Character:
2rnds + HSPU

lewis.robertdavid@gmail.com said...

20111205
"Deadlift 1,1,1,1,1"
Warm-up Sets: 135x10, 185x5, 225x3, 275x3
Working Sets: 315x1, 365x1, 405x1, 445x1, 475x1

35lb PR

"Repetition Builds Character"
AMRAP 15:00
Run 200m
10 x HSPUs
15 x K2E [strict]

4 Rounds + 200m + 2 HSPU

Treadmill Incline: 7.0
Treadmill Speed: 8.5

-Bert

Justin said...

405 M.E. Deadlift

"Repetition Builds Character"
3 rounds + run + 3 HSPU

- Bieber

Joshua said...

M.E. Deadlift
445#

Repetition Builds Character
3 Rounds+Run/3/0

Michelle said...

ME deadlifts 170
4 rnds + run

Anonymous said...

M.E. Deadlift=195lbs

"Repetition Builds Character"
(Row 250 M instead of run)

4 rounds + 50m Row/first ban-less HSPUs
-Magpie

Callie said...

Deadlift max 325
Other thing 2 rounds plus run and 5 hspu

Peter said...

M.E. Deadlift - 265 until my back hurt

Repetition Builds Character
4 Rounds (red/red for HSPU's)

Kim said...

ME Deadlift 205
Repetition Builds Character 4 rounds

thammond18 said...

Deadlift...405(20lb pr)
Repetition Builds Character...4 Rounds + 7HSPU
tommy

Alison said...

M.E. Deadlift 115#
"Repetition Builds Character"
2 rounds+10+6

Crossfit Barn 2.0 said...

"REPETITION BUILDS CHARACTER"
5 rounds + 75m

*51 degrees

-Derek

Silverback said...

ME Deadlift 325 (15# short of previous max - did Heavy Water 48 hrs prev)

"Repetition Builds Character"
3 rounds + 1 run

Traps said...

Repetition Builds Character

4 rounds

Grinster said...

Few days behind...

"Repetition Builds Character"

200m run
10x HSPU (Subbed 45lb DB shoulder press)
15x Knees-2-Elbows

6 rounds

Mint said...

M.E. Deadlift
285