Warm-up Drills (10.12.2010)Run 800m
3 Rounds of
''Burgener Drill'' (PVC/45lbs)
-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms
''Heavy Snatch 65-85%'' (10.12.2010)
After completing warm-up sets as needed work up to 85% of your single repetition maximum.
All reps today should be Squat Snatches where proficiency allows.
Below is a guideline for working through percentages on sets and reps approaching your 85%.
3 x 65%
2 x 70%
1 x 75%
1 X 80%
1 x 85%
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''The Stumps'' (10.12.2010)
Complete as many rounds as possible in 12 minutes of:
5 x Front squat (155/115lbs)
10 x C2B Pull-ups
20 x Double-unders
Post rounds completed to comments.
Mobility WOD
CrossFit Endurance WOD (10.12.2010)
''20 Minute AMRAP x Repeats''
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30 sec
C2: 200m, Rest 30 sec
Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.
Post rounds completed to comments.
Posts
4 comments:
Had my PFT for the fall semester this morning.
1 minute Pushups: 52 = 8.6/10 pts
1 minute Sit-ups: 60 = 10/10 pts
1.5 Mile Run: 9 min 51 sec = 58.9/60 pts
Body Composition: 20/20 pts
Total = 97.5/100 pts
First time running it sub 10 minutes. Still a little bit of room to improve on, but theres still a year and a half till I commission.
In addition to this being my best score, I also managed to trample the weak who were running in my way, and I'm told that by lap 3, I was foaming at the mouth. Typical WOD. Can't wait to go run train on these snatches this afternoon.
-Bert
Heavy Snatch:
3x 65lbs
2x 85lbs
1x 95lbs
1x 115lbs
1x 135lbs
The Stumps:
Front Squat(115lbs)
6 rounds +5 pullups
squat snatch 75/85/90 lbs
"the stumps"
6 rounds +5+10
Only The Stumps
5 Rnds + 10 C2B (SU X 3)
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