1/22/2010

''Row, Ring Dip, H.S.Clean, Burpee Met.Con.'' (01.22.2010)

Warm-up Drills (01.22.2010)
800m Run
Samson Stretch

''Burgener Drill Clean Sequence''
2 Rounds of
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 Clean x 3

Notes: Start Round #1 of the ''Burgener Drill'' with a wooden dowel or length of PVC pipe before moving up to a 45lb Barbell for Round #2.



''Row, Ring Dip, H.S.Clean, Burpee Met.Con.'' (01.22.2010)
Complete 21-15-9 reps for time of the following:
Row (calories)
Ring Dips
Hang Squat Cleans (115lbs)
Burpees

Post times to comments.

Skill Development (01.22.2010)
Complete the following at your own pace:
L-sit/V-sit Hold x 30 seconds
Abmat Sit-ups x 30
Hollow Rock x 15 (2-count reps)
Knees-2-Elbows x 15
Prone Plank Hold x 1 minute

Video Link: Coach Tucker's educational video on the ''Hollow Rock''

CrossFit Endurance Rest Day (01.22.2010)

6 comments:

Walter said...

Ring Dips (modified)
Hang Squat Cleans (65#)
18:10

Anonymous said...

95# otherwise as rx
20:04

Jake

Anonymous said...

Low ring dips & 65#
24:56

peter

Anonymous said...

Row, Ring Dip, H.S.Clean 65 pounds, Burpee Met.Con

17:14

Brian

Anonymous said...

16:06 rx'd

Indy


15:00 @65lbs

Khan

Andrew said...

18:19 75lbs