9/20/2012

''Deadlift 5-5-5+ & Fun Sponge'' (09.19.2012)

Warm-up Drills (09.19.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Hand Release Push-ups
15 x Russian KB Swings
5 to 8 Minutes of Individual Mobility

''Deadlift 5-5-5+'' (09.19.2012)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

''Fun Sponge'' (09.19.2012)
10 Rounds of each movement, rep schemes as follows per round:
Pull-ups x 10-9-8-7-6-5-4-3-2-1
Ring Push-ups x 10-9-8-7-6-5-4-3-2-1
Ground-2-Overhead x 1-2-3-4-5-6-7-8-9-10

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Mobility WOD

CrossFit Endurance WOD (09.19.2012)
''Time Trial''
Swim: 600m
Bike: 8mi
Run: 2.5mi
C2: 2km

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3 comments:

Peter said...

Deadlift: 225 x 5
Fun Sponge: 22:00 @95#

lewis.robertdavid@gmail.com said...

Deadlift 5+
365x7

Fun Sponge
Twisted Special
20:57

Shanie said...

Deadlift 5-5-5+ & Fun Sponge
Deadlift @ 135+10 (yes..I know, I need to go up in weight.)
Fun Sponge : completed @ 18:37
RB Pull-ups
Hand release push ups
55# Power Snatch