Warm-up Drills (07.20.2010)Row 500m
12 x Burpees
12 x Medicine Ball Cleans (20/14lbs)
Shoulder Opening Drill (wall)
Shoulder Dislocates (PVC)
''Burgener Drill'' (PVC)
''Heavy Front Squat Triples'' (07.20.2010)
With a 10:00 running clock work through the prescribed sets of Front Squat Triples. In order to determine loads used apply the percentages below to your current single repetition maximum.
Rest as needed between efforts.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post loads to comments.
''CFG Finals Event II.'' (07.20.2010)
Complete the following for time
Run 1200m
63 x KB Swings (24/16kg)
36 x Pull-ups
Run 800m
42 x KB Swings (24/16kg)
24 x Pull-ups
Run 600m
21 x KB Swings (24/16kg)
12 x Pull-ups
Post times to comments.
CrossFit Endurance WOD (07.20.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest
Notes: These intervals should be as close to a maximal exertion as possible.
Post distances to comments.
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post loads to comments.
''CFG Finals Event II.'' (07.20.2010)
Complete the following for time
Run 1200m
63 x KB Swings (24/16kg)
36 x Pull-ups
Run 800m
42 x KB Swings (24/16kg)
24 x Pull-ups
Run 600m
21 x KB Swings (24/16kg)
12 x Pull-ups
Post times to comments.
CrossFit Endurance WOD (07.20.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest
Notes: These intervals should be as close to a maximal exertion as possible.
Post distances to comments.
Posts
5 comments:
105/115/125x6
25:58
Khan
Front Squats:
140/160/185x4
Helen on Steroids:
34:15 (24kg)
-Bert
''Heavy Front Squat Triples''
155/175/195
''CFG Finals Event II.''
34:40 1.5 pood
Chris
Front Squat Triples
170/190/215
CFG Finals: Event II
29.05rx
Dang!
Front Squat Triples
95/105/115(6)
Part Deux CFG Finals II
38:28
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