''M.E. Deadlift & RIPPID'' (02.27.2012)

So far it's been an absolutely UNREAL first week for TEAM CFNH in the CrossFit Games Open Competition. Almost 30 athletes posted up amazing scores, it's an incredible thing for us to see. Keep killing it, freaks, we can't wait until Wednesday!

Warm-up Drills (02.27.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (02.27.2012)
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
Wendler's 5-3-1 Training Spreadsheet

''RIPPID'' (02.27.2012)
Complete as many rounds/reps as possible in 12:00 of
5 x Handstand Push-ups
7 x L-Sit Pull-ups
15 x Box Jumps (32/24'')

Notes: Someone wrap housing insulation around Raj's mitts. Scale to DB Push Press and Deadhang Pull-ups, add static handstand hold and L-sit work to your post WOD training today. Save the vest and gas mask for Weds... Uh ohhhh.

Burpee Challenge (Optional)
59 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.27.2012)
Swim, Bike, Run, or Row (C2)
5 Rounds of (2:00 x 3:00 rest)
4 Rounds of (1:00 x 1:00)

Post distances to comments.


Silverback said...

M.E.Deadlift 375
RIPPED: 3rnds + 7 L-sits

Marcus said...

Rippid: 6 rnds + 4 Lsits

Mtn Rob said...

Me Deadlift 325 new 1 rep max!!! heh after being absent for a month no less!

Rippid: 3 Rnds +5/7/ modified

Anonymous said...

3rnds + 6 box jumps
Mrs SB

Alison said...

"M.E. Deadlift"
2 rounds +5+7

Joshua said...

M.E. Deadlift

24" Box Jumps
3 Rounds+ 5/5/0

Anonymous said...

Deadlift 1,1,1,1,1
Warm-up Sets: 185x5, 240x5, 285x3
Working Sets: 365, 405, 445, 485(PR), 505(F)

AMRAP 12:00
5 x HSPU
7 x L-sit Pullups
12 x Box Jumps @ 32"

3 + 5/7/4


Peter said...

ME Deadlift
300 PR

Modified: HSPU with Box: 28" Box Jump
4 Rdns + 5/7/3

Mike M said...

ME Deadlift

3 rounds + 3HSPU

thammond18 said...

Deadlift...405x1 no change

Matt said...

ME Deadlift - 415lbs
RIPPID - 5rnd + 3 HSPU