2/13/2012

''Power Clean EMOTM/12x85%TAG'' (02.13.2012)

Congratulations! We can't wait to have you home to visit! Don't fret, we are aggressively working on getting me set up as a Justice of the Peace so I can marry our warriors... You are much more than just a firebreather, now that your're a trail blazer too how about coming by to say hello to the beard once in awhile. Yessssssssssss.

Warm-up Drills (02.13.2012)
Row 3 minutes
''Burgener Drill'' (2 Rnds/PVC)
*Begin working in with the 45lb Barbells for this drill only if you currently are capabkle of completing all 15 reps per full drill 'unbroken'
2 Rounds at your own pace of ''Cindy''
5 x Deadhang Pull-ups
10 x CFGS Push-ups
15 x 'Wall Facing' Air Squats
-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Power Clean EMOTM/12x85%TAG'' (02.13.2012)
Take 75-85% of your 1RM Power Clean (The Hang Clean from last week will work well also) and every minute on the minute execute 2 ''Unbroken'' repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today.

Post loads to comments.

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

''Smal-su'' (02.13.2012)
Complete for time
50 x Burpee Jumping Pull-ups
**Spoiler Alert**
Every minute on the minute complete the following workload before resuming:
3 x 'Unbroken' Thrusters (115/85lbs)

Notes: any applications for Frisky Rights will not be turned down today, go heavy for the thrusters and lets what some of you are made of.

Post times to comments as well as how many triplet Thrusters you were working on.

Burpee Challenge (Optional)
49 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.13.2012)
''Time Trial''
Swim:400m
Bike: 8 miles
Run: 1.5 miles
C2: 2k

Post times to comments

8 comments:

Anonymous said...

Power cleans
12 rounds at 125 .lbs
WOD
13:45 at 95 .lbs
Branch Davidian

Alison said...

EMOTM Power Cleans
70
"Smal-Su"
50# @ 10:58

Anonymous said...

Not sure if that post went through...
Strict Paleo started...
new HPC 1RM - 175
EMOTM and WOD later today!

Keep killin it freaks!

Lance, aka Nick F

Traps said...

Power Cleans
155 lbs w/ axle bar
WOD
115 lbs W/ axle bar
12:56 I think

Jay

Joshua said...

Power Cleans
145#

Smal-su
10:44

lewis.robertdavid@gmail.com said...

Power Clean EMOTM / 12x85% TAG
185lbs

Smal-su
15:52 @ 135

-Bert

Dutch said...

Power Cleans EMOTM 185#

Smal-su 18:11 (started with 135#, then 115#, then 70#KB-shoulder issues)

Mike V.

Mike M said...

Power Clean EMOTM
175#

Smal-su (135#)
12:00