Warm-up Drills (06.09.2010)
Run 800m
12 x Medicine Ball Cleans
12 x Burpees
Hip Mobility Complex
Warm-up Sets and Reps as needed for Max Effort Deadlifts.
''Heavy Deadlift Singles'' (06.09.2010)
With a 10 minute running clock work up to a heavy 1 rep max Deadlift. Use no more than three working sets (not including warm-ups), resting as needed between efforts.
Post loads to comments.
''Tabata Olympics'' (06.09.2010)
8 Rounds (:20 x :10 rest) of
Squat Cleans (65/45lbs)
Rest 1:00
8 Rounds (:20 x :10 rest) of
Push Jerk (65/45lbs)
Rest 1:00
8 Rounds (:20 x :10 rest) of
Power Snatch (65/45lbs)
Post lowest reps scored for each movement to comments.
CrossFit Endurance WOD (06.09.2010)
8 Rounds of (:30 x :20 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10
Post distances to comments.
6/09/2010
Subscribe to:
Post Comments (Atom)
11 comments:
315/365/385 deadlift
5/9/5
Deadlift 235/255/275
Tabata Olympics 4/7/3
DeadLift 225/245/275
tabata 3/5/4 w/65lbs
325/345/355
5/4/4 Rx'd
Chris
"Heavy Dead's"
435/455/470F
"Tabata Olympics"
5/8/5 at 95lbs
i heard mike squated 400 today and in an effort to maintain my dominance over him i am accusing him of blood doping and demand that he be tested immediately before his scores are submitted into history.
Jim
"Heavy Deadlift Singles"
315/365/400
"Tabata Olympics"
6/8/5 Rx'd
"Heavy Deadlift Singles"
315/365/400
"Tabata Olympics"
6/8/5 Rx'd
Mike A.
235/255/265f
5/8/5 @ 65lbs
Khan
Heavy Deadlift singles
275/295/315
5/7/5 @ 65Lbs
Indy
Heavy Dead-lift Singles
205/225/235
Tabata Olympics
3/6/4@65lbs
-Deuce
Post a Comment