9/04/2012

''Press 5-5-3-3-3 & Fran'' (09.04.2012)

An eerie resemblance...

Warm-up Drills (09.04.2012)
Run 800m
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Thrusters (45lbs)
15 x Abmat Sit-ups
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-ITB Drop Lunge

''Press 5-5-3-3-3'' (09.04.2012)
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been Pressing regularly during the past month will be free to chase a new 5 or 3 rep maximum if they wish. Athletes just getting back into the fight will be working through challenging sets no greater than 80% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift).

Press 5-5-3-3-3

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

''Fran'' (09.04.2012)
Complete for time
21-15-9 reps of
Thrusters (95/65lbs)
Pull-ups

Mobility WOD

CrossFit Endurance Rest Day (09.04.2012)

8 comments:

Shawnzey said...

Press 5-5-3-3-3 & Fran
40-45-50-55-60#
Completed Fran @ 6:39
Thrusters@ 55#
BB pull-ups

Waldo said...

Great way to start the week. See you this afternoon.

Morgan said...

I feel like Fran after a holiday weekend is very mean.

lewis.robertdavid@gmail.com said...

Press
75x5, 95x5, 115x5, 135x5, 145x5, 155x2

Fran - 3:52

-Bert

Alison said...

Press 5's: 65x3
"Fran"
55#/blue bands
10:13

Boves said...

Press 5-5-5-5-5
Scaled to dumbbell press
20 - 5
25 - 5
30 - 5
35 - 5
40 - 5

Fran
30# dumbbell thruster
Barbell row

6:47

Grinster said...

"Fran"

3:51 haha Bert

~Chase

Seriously though, forgot to keep track of time. Somewhere around 6 minutes.

Joshua said...

Press 5-5-3-3-3
85#,105#,115#,135#,145#

Fran
Deadhang Pullups
11:10