''Deadlift 3-3-3+ & Blackjack AMRAP II'' (05.15.2012)

*Image: Raj compounds the difficulty we all have in resisting the urge to constantly reference 'Birdman' when he's around.

Warm-up Drills (05.15.2012)
Row 2:00 ('Power Curve' practice)
20ft x Burpee Broad Jumps
20ft x Lateral Lunges (alt.)
20ft x Bear Crawl
20ft x Crabwalk
10 x Hollow/Superman Rolls

''Deadlift 3-3-3+'' (05.15.2012)
With a 15:00 Time Cap Complete the following:
Work through the following sets of Deadlift 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 three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

''Blackjack AMRAP II'' (05.15.2012)
Complete as many Rounds/Reps in 12:00 as possible of
9 x Toes-2-Bar/Knees-2-Elbows
12 x DB Snatch (alt.L/R)
21 x Wallball (20/14lbs)

Notes: Does this WOD need any mods to be completely horrid in action? Absolutely not. That doesn't mean we don't have sickies around here that want to push the envelope anyway. See today's 'twisted special' on the whiteboard. If someone wants to they may post it later on in the comments. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (05.15.2012)
''Double 3x1:3''
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest
Notes: These intervals should be as close to a maximal exertion as possible.

Post distances to comments.


lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
Anonymous said...

Deadlift...245 x 5
Blackjack AMRAP II
3 rounds + 9 K2E + 6 DB Snatch
50# DB


Anonymous said...

DL 145# x5
Blackjack AMRAP II
3 rounds + 9 K2E


lewis.robertdavid@gmail.com said...

Deficit Deadlift 3,3,3+
Warm-up Sets: 155x5, 190x5, 230x3
Working Sets: 270x3, 305x3, 345x8

4" deficit

Blackjack AMRAP II
2+9/8/0 @ 55

Rice isn't paleo, but RICE sure is.

Callllllie said...

Deadlift 275x3
Other thing 2 rounds plus 13 wall ball with 40#db

Mtn Rob said...


3 rounds + 5 toes to Bar

Mtn Rob said...


3 rounds + 5 toes to Bar w/50lb DB

Laura said...

Deadlift: 165x5
Blackjack AMRAP II: 3 rounds + 2 T2B, 35lbs.

Joshua said...

Deadlift 5,5,5+

Blackjack AMRAP II
w/ 50# DB Snatch
and 20# DB Thrusters
3 Rounds + 9/6/0

Grinster said...

"Blackjack AMRAP II"

4 rounds.

T2B, 50lb DB, 20lb DB thrusters.


Mint said...

Deadlift 300x1 Finally!!!

9 strict toes 2 bar
12 DB snatch 75# alt l/r
21 wallballs 20#

3 rounds 26 reps

Michelle said...

185# x 10 reps

4 rnds + 1 toes to bar
40# DB

Peter said...

Deatlift: 165 x 3

Blackjack AMRAP II:
3 rounds + 9/3 45#

Way to go Mint!!

Jay said...

Deadlift 345x4

Blackjack Amrap II
4 rounds + 7 T2B
75# snatch


Gene said...

210 9x

Blackjack AMRAP II
3 rounds + 9 K-2-Es / 6 Db Snatch
45# DB