Warm-up Drills (08.06.2010)Row 1000m (Damper 2-4)
2 Rounds of
5 x Hollow Rocks
7 x Deadhang Pull-ups (Supinated)
9 x Push-ups
12 x Air Squats
''Burgener Drill'' (PVC)
Inchworms
Lateral Lunges
''Heavy Deadlifts 5-3-1'' (08.06.2010)
Work through the prescribed sets of Heavy Deadlifts. 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)
5 x 75%
3 x 85%
1+ x 95%
Post loads to comments.
''AAR'' (08.06.2010)
4 Rounds for time of
4 x Muscle-ups
12 x Burpee Pick-ups (45/25lbs)
21 x GHD Sit-ups
Notes: Unbroken Challenge in effect.
Post times to comments.
CrossFit Endurance Rest Day (08.06.2010)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post loads to comments.
''AAR'' (08.06.2010)
4 Rounds for time of
4 x Muscle-ups
12 x Burpee Pick-ups (45/25lbs)
21 x GHD Sit-ups
Notes: Unbroken Challenge in effect.
Post times to comments.
CrossFit Endurance Rest Day (08.06.2010)
Posts
3 comments:
Laura's week of "Free Pass to Slack" is over
JoeF
1. 185/215/245+3/14.37min
20100806
Heavy Deadlifts 5-3-1+
255-285-310x4
AAR
26:00 rx'd
-Bert
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