Warm-up Drills (12.09.2009)Row 500m
15 x Medicine Ball Cleans (20lbs)
15 x Push-ups
Shoulder Opening Drill
''Lunge, Swing, Muscle-up Met.Con.'' (12.09.2009)
5 rounds for time of:
50ft Walking Overhead Lunges (45lb plate)
20 x Kettlebell Swings (53lbs)
5 x Muscle-ups
Post times to comments.
Skill Development (12.09.2009)
2 Rounds of the Burgener Drill (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3
CrossFit Endurance WOD (12.09.2009)
Swim, Bike, Run, or Row (C2)
15 minute Time Trial
Cover as much distance as possible.
Post distances to comments.
Everyone notice Jim's shorts...
ReplyDeletenice hotpants jim
ReplyDeleteOH, Kettlebell, Muscle Up Met.Con
ReplyDeleteas Rx'd
20:29
Tabata shoveling/car cleaning
Dang!
14:16 mod mu
ReplyDeleteKhan
20091209 - Lunge Swing Muscle-up Met.Con.
ReplyDelete20:32 with Jumping Muscleups
I'm beginning to grow weary of the "track stars" saying I'm not allowed to use the good gym at school. I got a "I better not see you here again," today. I can't wait to come home to the Stable.
-Bert
as Rx'd
ReplyDelete16:00
-Rambo
Yea those shorts were a bad idea, the webbing inside them really came back to haunt me.
ReplyDeleteJim
Lunges w/45# plate
ReplyDelete20 X Kettlebell Swings (35#)
10 X Modified Muscle-up (jumping)
21:36
Walter
17:46 monster kettle bell w/ mod M/U
ReplyDelete~Nate
5 rounds for time of:
ReplyDelete50ft Walking Overhead Lunges (45lb plate)
20 x Kettlebell Swings (53lbs)
5 x Muscle-ups (jumping)
17:06
Mark
JoeF
ReplyDelete50ft walking lunge(25lbs)
20 kettlebell swings(30lbs)
10 pullups
10 pushups
20:46/5rounds=4.2min/round
8:56 3 rounds
ReplyDeleteLunge, Keatlebell 53lb, Mod dips / pull ups
Brian