3/05/2012

''Deadlift 5-5-5+ & Fran'' (03.05.2012)

Next Intro Course Begins 7pm Tonight Monday March 5th, 2012!

Warm-up Drills (03.05.2012)
Row 1000m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-5-5+'' (03.05.2012)
Work through the following sets of Deadlifts 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)
5 x 65%
5 x 75%
5+ x 85%

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

''Fran'' (03.05.2012)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Burpee Challenge (Optional)
64 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.05.2012)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

14 comments:

Anonymous said...

Deadlift...230 x 10
Fran...9:50 (95# & Black Band)

-Dubs

Silverback said...

ME Deadlift 5.5.5 290 X 10
Fran 9:39

Mtn Rob said...

Deadlift 555 : 250x5
Fran: 9:00 blk band

thammond18 said...

Deadlift...315x9
Fran...7:56
tommy

Grinster said...

Completed Fran during Level 1 Course this weekend.

8:28 95lbs (Subbed jumping pull-ups after Round 1)

~Chase

lewis.robertdavid@gmail.com said...

Deadlift 5,5,5+
Warm-up Sets: 175x5, 220x5, 270x3
Working Sets: 285x5, 325x5, 370x6

40% - 65% Snatch Grip Deadlift

"Fran"
21-15-9 reps for time
Thrusters @ 98
Pullups

3:48

-Bert

Alison said...

Deadlift 5-5-5+
75/85/100x15
"Fran"
55#/red&blue bands
11:21

Anonymous said...

Deadlift: 150x11
Fran: 8:08
65lbs
-magpie

Peter said...

Deadlift 5-5-5+
185/205/235 x 10

Fran
11:42 @85#

Joshua said...

Deadlift 5,5,5+
240x5/280x5/315x12

Fran
9:56

Mike M said...

Deadlift
315x10

Fran
3:48

Traps said...

Deadlift
430# 5#PR

Fran 5:46

Jay

Matt said...

325 x 5
4:51

I suck again.

Justin said...

305x5
9:34

- Bieber