4/23/2012

''Press 5-3-1+ & Cradle To The Grave: D.T.'' (04.23.2012)

Warm-up Drills (04.23.2012)
Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Press 5-3-1+'' (04.23.2012)
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 75%
3 x 85%
1+ x 95%

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

''Cradle To The Grave: D.T.'' (04.23.2012)
Five rounds for time of
12 x Deadlift
9 x Hang Power Cleans
6 x Push Jerk

Notes: Twenty minute cutoff. Any time a set stops, the bar rests on the floor, or the bar is dropped = 5 x Burpees. Uh ohhhhh.

Burpee Challenge (Optional)
97 x Burpees
Almost... There...

Mobility WOD

CrossFit Endurance WOD (04.23.2012)
''Tosh''
Swim: 3x(50m/y+100m/y+200m/y)
Bike: 3x(1/2mile+1mile+2mile)
Run: 3x(200m+400m+600m)
C2: 3x(250m+500m+750m)
Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

17 comments:

Sarah said...

Press 70 x 6
Cradle to Grave: D.T.
14:25
75 lb

Morgan said...

Press: 70 x 7

Cradle to Grave: D.T.

18:52 - 85lbs - dropped the bar 8 times I think.

Mtn Rob said...

Press 120 x 5
Cradle 2 grave

20:00
4rnds
115lbs

Grinster said...

Press 130x6

"Cradle to Grave: D.T"

Finished 4 rounds, 12 deadlift, 7 hang cleans in 20:00

Must have done 60+ burpees (Grip strength)

lewis.robertdavid@gmail.com said...

Press 5,3,1+
60x5, 75x5, 85x3
110x5, 125x3, 140x4

D.T.
''In honor of USAF SSGT Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.''

19:33

Anonymous said...

Press 55 x 8

Cradle to the Grave: DT
17:14, 65#

Jojo

Alison said...

Press 5-3-1+
50/55/60x6
"Cradle to Grave:DT"
20:00
3 rounds + 15

Anonymous said...

press 140lb x3

"cradle to grave..."

5 rounds in 16:40 145lbs


Filipe

so many burpeeeesssss hahaha

Anonymous said...

I feel as though because my picture is posted for this WOD I owe some explanation as to my absence. I am currently waiting to have an MRI on my left knee to tell me whether I should be pissed or REALLY pissed.

Sarah V.

Traps said...

Press 135x5
Cradle to Grave
135#
16:32
Shoulders are still sore from Friday.

Jay

thammond18 said...

Press...145x6
Cradle to Grave...4 Rounds @155
tommy

Peter said...
This comment has been removed by the author.
Peter said...

Press 5-3-1+
75/85/95 x 7

Cradle to Grave:
4 rounds + 12/9 w/105#

Justin said...

4 rounds 12/9 with 145#

- Bieber

Gene said...

Gene
5-3-1+
90# 8x

Cradle to grave
40# db's
19:02

65 Burpees I think

sdaghir@gmail.com said...

What's the deal with the knee sarah?

Joshua said...

Press 5,3,1+
100x5/115x3/130x9

Cradle to the Grave: D.T.
23:20