1/19/2012

''Press 3-3-3+ & Black Lung II'' (01.18.2012)

Warm-up Drills (01.18.2012)
3:00 x Speed Rope (cumulative)
15 x Burpee Jumping Pull-ups
''Burgener Drill'' (3Rnds/PVC)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Press 3-3-3+'' (01.18.2012)
Work through the following sets of Presses using the percentage based sets outlined below. To determine loads multiply 1RM 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.

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
Wendler's 5-3-1 Training Spreadsheet

''Black Lung II'' (01.18.2012)
6-9 Rounds of Maximum Effort Rowing
(1:00 on x :30 rest)

Notes: Accumulate as many meters as possible during the work intervals. If athletes can still hold within 20m of the previous max effort interval they may continue for up to 9 rounds of oxygen indebtedness.

Post total meters, average wattage, and damper setting used to comments.

Burpee Challenge (Optional)
31 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.18.2012)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

Post times to comments.

12 comments:

Laura said...

CrossFit Games Qualifier WOD: Week 2
5 rounds + 9/12/10 box jumps @ rx

Silverback said...

Crossfit Games Qualifier WOD: Week 2
7 rounds even @185 ('cause I had 2 weeks off!!)

Anonymous said...

CF Games Qualifier WOD: Week 2
5 rounds
185# & 18" box

-Dubs

Cheniqua said...

7 rounds and 8 deadlifts

Marcus said...

9 rounds + 3 deadlifts

lewis.robertdavid@gmail.com said...

9 rounds + 9 deadlifts

185 / cfgs / 24"

-Bert

Joshua said...

CrossFit Games Qualifier WOD: Week 2
7 Rounds+ 9/0/0

Michelle said...

6 rnds + deadlifts + push-ups + 3 box jumps rx'd

Kim said...

5 rounds + 9 deadlifts

Mike M said...

Games Qualifier WOD: Week2
9rounds

Anonymous said...

When did this fenisha person start coming

Anonymous said...

8 rounds, 10 pushups at Rx

JohnB