2/08/2012

''Heavy Overhead Squat Triples & 99 Problems'' (02.08.2012)

Warm-up Drills (02.08.2012)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
-Shoulder Mobility x 2
-Sumo Squats
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Heavy Overhead Squat Triples'' (02.08.2012)
Work through progressively heavier sets of triples for overhead squats, focusing on immaculate technique and mobility before weight.

3-3-3-3-3

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''99 Problems'' (02.08.2012)
Complete as many rounds/reps as possible in 15:00 of
Run 200m
25 x Wallball
10 x Burpees

Burpee Challenge (Optional)
46 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.08.2012)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.

16 comments:

Anonymous said...

Overhead Squat...105 x 3
"99 Problems"
2 Rounds + 200m + 22 Wallball

-Dubs

Grinster said...

Overhead Squat 125x3

"99 Problems"

3 rounds + 200m

~Chase

Michelle said...

Overhead squat 75 x 3 / 85 x 2

99 problems = 3 rnds + 200 m run

lewis.robertdavid@gmail.com said...

Did the CFFB 150 Pushup WOD this morning at PT, untimed event, done for completion. No sets lower than 10 reps.

Overhead Squat 3,3,3,3,3
Warm-up Sets: 65x5, 95x5, 115x5
Working Sets: 135,145,155,165,175

"99 Problems"
15:00 AMRAP
Row 250m
25 x DB Thrusters @ 20
10 x Burpees

3 Rounds + 250m + 9 DB Thrusters

Alison said...

OHSx3 70#
"99 Problemms"
3 rounds + 50m

Nerbonne said...

"99 Problems"

4 rounds

Dutch said...

OH Squat 135x3
99 Problems 3 Rds + 200m
Mike V.

Anonymous said...

OH Squat 95x3

99 Problems: 4 Rds + 50M

JohnB

thammond18 said...

OH Squat...155x3
99 Problems...4 Rounds
tommy

Peter said...

OH Squats 60#
99 Problems - 3 Rounds

Crossfit Barn 2.0 said...

"99 PROBLEMS"
5 Rounds + 25m

31°

-Derek

Anonymous said...

99 problems
3 rounds + 200m/5WB

Krebs

Mike M said...

Overheat Squat Triplet
125x3

99 Problems (2fers)
3rounds + 50m run

Traps said...

OH Squat
175x3

99 Problems
4 rounds

Jay

Anonymous said...

OH Squat 110x3
99 problems-3 rounds+5 Wallballs
magpie

Khan said...

OH Squat 3's
135x3/ 145x2f

99Problems
3 rounds/ 2 for 1