Warm-up Drills (12.01.2009)
5 Rounds of
5 Rounds of
Speed Rope 1:00 work x :15 rest
9 Fundamentals x 7 each
Shoulder Dislocates
''Transference'' (12.01.2009)'' (12.01.2009)
Overhead Squat 5-3-1-1-1 reps
Rest 3:00
Complete 5 Rounds for time of
10 x Front Squat
10 x Burpees
To determine Front Squat load use 95%, 100%, 105%, or 110% of Best Overhead Squat Single Rep Maximum.
Post loads, percentage used, and times to comments.
CrossFit Endurance WOD (12.01.2009)
Swim, Bike, Run, or Row (C2)
12 min Time Trial
Post distances to comments.
9 Fundamentals x 7 each
Shoulder Dislocates
''Transference'' (12.01.2009)'' (12.01.2009)
Overhead Squat 5-3-1-1-1 reps
Rest 3:00
Complete 5 Rounds for time of
10 x Front Squat
10 x Burpees
To determine Front Squat load use 95%, 100%, 105%, or 110% of Best Overhead Squat Single Rep Maximum.
Post loads, percentage used, and times to comments.
CrossFit Endurance WOD (12.01.2009)
Swim, Bike, Run, or Row (C2)
12 min Time Trial
Post distances to comments.
Posts
11 comments:
Transference
95-115-135f-135-155f
@135: 15:42
Dang!
Transference
65-85-95f-95-105
@95 10:28
Lynn
"Transference" 65/75/85F/85/90F
@80 9:08
85/105/115/135/145. 115lbs at 10:06
True or false that's my sweat stain?
Transference 55/60/65/70/75
3 rounds @ 35lbs 7:04
Transference 45/50/55/65/70
3 rounds @ 55lbs 10:38
OD
Don Pepe I do remember that being your sweat stain - it looks just like you
95/115/135/145/155
Indy
75/85/95f/95/105
8:40 (2rounds @95lbs/90%- 3rounds @85lbs/81%)
Khan
135/145/165/180/215
11:42 @ 155
Jim
135/145/165/180/215
11:42 @ 155
10:48 65 lbs
Brian
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