5/21/2012

''Deadlift 5-3-1+ & Malingering II'' (05.21.2012)

Warm-up Drills (05.21.2012)
Run 400m
2 Rounds of
Hollow Roll To Superman x 5 each way
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
2 (L/R) x Hangman Drill (180/360/Ape/Tarzan)

''Deadlift 5-3-1+'' (05.21.2012)
Work through the following sets of Deadlifts 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: **15:00 Time Cap.
Athletes that wish to try Sumo Deadlifts today are encouraged to do so.
1-Rep Maximum/Percentage Calculator

''Malingering II'' (05.21.2012)
Complete as many rounds as possible in 15:00 of
Row 250m
20 x Overhead Walking Lunges (45lbs/25lbs)
15 x Ring Dips
10 x Box Jumps (24/20'')

Mobility WOD

CrossFit Endurance WOD (05.21.2012)
Swim, Bike, Run, or Row (C2)
9 Rounds of (1min on x 1min rest)

Notes: While maintaining an RPE of 16 or higher attempt to hold distance covered during each work interval as consistent as possible.
RPE: ''Rate of Perceived Exertion'' is a mental tool for athletes to use in determining the level at which they are working in relation to their current limits of capacity.
CrossFit Endurance WODs reference RPE as a scale of 1-20, with 20 being the number an athlete would use to describe their uppermost limit of exertion.

Post distances to comments.

9 comments:

Anonymous said...

Deadlift 230lbs 5 reps

''Malingering II'' (05.21.2012)
Complete as many rounds as possible in 15:00 of
Run 200m
20 x Overhead Walking Lunges 25lbs
15 x Strict Push ups
10 x Box Jumps 20''

3+run

Jamie

Peter said...

Deadlift 5-3-1+
205/215/255 x 3

Malingering II
3 + 200m row 25# OHWL

Joshua said...

Deadlift 3,3,3+
335x11

Malingering II
3 Rounds+ 6 Ring Dips

Boves said...

Deadlift
40% - 100 5x
50% - 115 5x
60% - 140 3x
75% - 175 5x
85% - 200 3x
95% - 220 8x

Malingering II
Run 200m
20x Overhead Walking Lunges 35lbs
15x Strict Push Ups
10x Box Jumps 20"
3 Rounds

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

"Malingering II"

AMRAP 15:00 of:

Run 200m
20 x Overhead Walking Lunges 45lbs
15 x Static dips (no rings)
10 x Box Jumps 24''

3 Rounds + Run/Lunges/13 dips

~Chase

P.S. I hope the new website doesn't have there illegible words required before posting scores haha.

Anonymous said...

DL 150# x2

Malingering II
3 rds + 250m+20+15+2

push-ups no dips

Jojo

jacob.r.king said...

Malingering II

DL 145*5

Malingering II
2 rds + 250m+20+10
no dips

Michelle Jacob said...

85# deadlift

3 rounds