Warm-up Drills (06.30.2010)Run 800m
15 x Burpees
15 x Medicine Ball Cleans
Samson Stretch
ITB Stretch
Lateral Lunges
''The Barbell Humbler'' (06.30.2010)
Complete as many rounds as possible 20 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)
Post times to comments.
Skill Development (06.30.2010)
Max Time x Ring Support
35 x Knees-2-Elbows
Accumulate the time scored above in as few rounds as possible
Notes: Knees-2-Elbows are without any kip and a :01 second hold at the top and bottom of each rep. Keep it slow and controlled, using as many sets as needed to complete the workload.
CrossFit Endurance WOD (06.30.2010)
''Time Trial: Uphill and Encumbered''
Swim: 500m: Add a t-shirt, parachute or boots & utes for drag.
Bike: 2 mile Hill Climb: Remain in the saddle, push as big of a gear as possible. Cadence to not drop below 60 RPM, incline between 6-12%.
Run: 1 mile Hill Climb: Add 10-20lb weighted vest, incline between 6-12%,
C2: 1500m: Damper setting between 8-10
Skill Development (06.30.2010)
Max Time x Ring Support
35 x Knees-2-Elbows
Accumulate the time scored above in as few rounds as possible
Notes: Knees-2-Elbows are without any kip and a :01 second hold at the top and bottom of each rep. Keep it slow and controlled, using as many sets as needed to complete the workload.
CrossFit Endurance WOD (06.30.2010)
''Time Trial: Uphill and Encumbered''
Swim: 500m: Add a t-shirt, parachute or boots & utes for drag.
Bike: 2 mile Hill Climb: Remain in the saddle, push as big of a gear as possible. Cadence to not drop below 60 RPM, incline between 6-12%.
Run: 1 mile Hill Climb: Add 10-20lb weighted vest, incline between 6-12%,
C2: 1500m: Damper setting between 8-10
Post times to comments.
Posts
9 comments:
9 rounds rxd
8 rds 65lbs
JoeF
10. 10rounds(65lbs)/8rounds(K-2-elbows)
8 rounds at 85lbs
10 rounds Rx'd
Mike A.
8 rounds
12 rounds @65lbs
Khan
8 rounds rx'd
Indy
8 Rounds Rx'd
Humbled by the Barbell again...
7rds rx
Dang!
Post a Comment