Warm-up Drills (04.27.2010)Run 800m
12 x Medicine Ball Cleans
12 x Burpees
9 x Deadhang Pull-ups
Samson Stretch
Additional Warm-up Sets and Reps as needed to prepare for the heavy Deadlift loads in the WOD.
''Ferryman'' (04.27.2010)
Complete the following for time
Row 900m
15 x Deadlift (60%1RM)
30 x Ring Dips
Row 600m
10 x Deadlift (60%1RM)
20 x Ring Dips
Row 300m
5 x Deadlift (60%1RM)
10 x Ring Dips
Notes: Use 60% of your previously recorded one repetition maximum load lifted for the Deadlift during this WOD.
Post times to comments.
Skill Development (04.27.2010)
Complete the following at your own pace
40 x Knees-2-Elbows
30 x Double-unders
Complete the following for time
Row 900m
15 x Deadlift (60%1RM)
30 x Ring Dips
Row 600m
10 x Deadlift (60%1RM)
20 x Ring Dips
Row 300m
5 x Deadlift (60%1RM)
10 x Ring Dips
Notes: Use 60% of your previously recorded one repetition maximum load lifted for the Deadlift during this WOD.
Post times to comments.
Skill Development (04.27.2010)
Complete the following at your own pace
40 x Knees-2-Elbows
30 x Double-unders
or
60 x Attempts at Double-unders
20 x Toes-2-Bar
CrossFit Endurance Rest Day (04.27.2010)
20 x Toes-2-Bar
CrossFit Endurance Rest Day (04.27.2010)
Posts
14 comments:
16:50RXD 225lbs
"Ferryman"
18:35 rxd 225 lbs
Christian
Ferryman 12:23
Mod Ring dips
B-Rye
Ferryman
13.37 @ 225
Dang!
Murph, good luck in the future and we'll miss you buddy! Find a CF gym in the South!
Ferryman
13:25@205
jb
"Ferryman"
15:05 @ 275
-Troy
Miss ya Murph, do big things wherever you end up!
"Ferryman"
16:07 @ 125
Shy
"Ferryman"
18:34 @ 250, regular dips
Ferryman
14:53 @ 135, modified ring dips
Bye Murph, we'll miss you! I'll be waiting for you to come back when you're 18 so we can see that rated R movie
16:53 rx'd @ 145lbs
Khan
13:23 rx'd @ 185lbs
Indy
as Rx'd
225#
11:18
-Rambo
Complete 3 rounds for time of:
Row 400m (supinated grip)
20 X Box Jumps (24")
30 X GHD Sit-ups
15:59
FERRYMAN
14.33
Ferryman (135# dead lift)/modified ring dips
14:45
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