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%
Post loads to comments.
''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.
Had my PFT for the fall semester this morning.
ReplyDelete1 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:
ReplyDelete3x 65lbs
2x 85lbs
1x 95lbs
1x 115lbs
1x 135lbs
The Stumps:
Front Squat(115lbs)
6 rounds +5 pullups
squat snatch 75/85/90 lbs
ReplyDelete"the stumps"
6 rounds +5+10
Only The Stumps
ReplyDelete5 Rnds + 10 C2B (SU X 3)