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.
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)
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)
Posts
6 comments:
Ring Dips (modified)
Hang Squat Cleans (65#)
18:10
95# otherwise as rx
20:04
Jake
Low ring dips & 65#
24:56
peter
Row, Ring Dip, H.S.Clean 65 pounds, Burpee Met.Con
17:14
Brian
16:06 rx'd
Indy
15:00 @65lbs
Khan
18:19 75lbs
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