12/09/2011

''M.E. Squat Clean & Voluntold'' (12.09.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.09.2011)
Run 800m or
3:00 x Speed Rope
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
2 x Burpees (Thanks Joel)

''M.E. Squat Clean'' (12.09.2011)
Warm-up as needed before working up to a new 1-Rep maximum personal record Squat Clean.

Squat Clean 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Voluntold'' (12.09.2011)
Row 100kcal in as few rounds of Tabata Intervals as possible
Then...
Tabata x Ring Rows for total reps
Then...
Tabata x Slamball (20/14lbs) for total reps

Post rounds for Rowing, total reps for Ring Rows and Slamball to comments.

Mobility WOD

CrossFit Endurance WOD (12.09.2011)
''Time Trials''
Swim: SC:800m TT, LC:1000m TT, U:1200m TT
Bike: SC:12mi TT, LC:20mi TT, U:30mi TT
Run: SC:2mi TT, LC:10km TT, U:13.1mi TT
C2: SC:2km TT, LC:3km TT, U:6km TT

Post times to comments.

15 comments:

Sarah said...

M.E. Squat - 105 lb
"Voluntold"
13/min 5 max 6/ min 9 max 10 (20 lb)

Laura said...

ME Squat: 105
"Voluntold" 15/5/10 (20 lb. slamball)

callie said...

squat clean 155
other things 16/37/56 whatever i counted wrong and did the total instead. deal with it

Kim said...

Squat Clean 90
Voluntold 18/4/10 (20#)

Alison said...

M.E. Squat Clean 65#
"Voluntold"
30/4/5

Anonymous said...

Squat clean 185#
Voluntold 14/43/85 (20#)
Mike V.

Mtn Rob said...

Squat clean 135lb

Voluntold: 20/41/81

Michelle said...

Squat clean. 95#

Voluntold: 13/6/8

lewis.robertdavid@gmail.com said...

Squat Clean
225 stopped here to not aggravate the wrist.

Voluntold
14/47/57

40# ball

Bert

Peter said...

M.E. Squat Clean 145
Voluntold: 18/5/8

Joshua said...

Squat Clean
225x1

Voluntold
14/41/78

Mike M said...

Squat Clean
195

Voluntold
10/59/66 (40lb slamball)

Mint said...

Squat Clean
185

Traps said...

Squat Clean - 185
Voluntold - 10/46/62 (40 lb slamball)

Jay

Anonymous said...

Squat Clean - 35x3 (MOD)
Voluntold - MOD
Row to 60Cal
Bodyrows - 10/3
Slamball 012-6 (20#)
MrsSB