Warm-up Drills (10.26.2010)Run 800m
2 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
''Burgener Drill'' (PVC)
-Shoulder Dislocates
-Hip Mobility Complex
-Cobra Stretch
-Inchworms
''Heavy Snatch Singles % Ladder'' (10.26.2010)
After warming up work through the following sets of percentage based single repetitions for the Snatch.
These should be Squat Snatches where proficiency allows.
1 x 75%
1 x 75%
1 x 80%
1 x 80%
1 x 85%
1 x 85%
1 x 90%
Post loads to comments.
''Kill Joy'' (10.26.2010)
Run 400m
20-15-10-5 reps each of
Ring Push-ups
Box Jumps (20/24'')
Run 400m
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (10.26.2010)
''Mack's :20 x :10''
Complete the distance for your sport in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km
Post number of rounds needed to complete the distance to comments.
1 x 75%
1 x 75%
1 x 80%
1 x 80%
1 x 85%
1 x 85%
1 x 90%
Post loads to comments.
''Kill Joy'' (10.26.2010)
Run 400m
20-15-10-5 reps each of
Ring Push-ups
Box Jumps (20/24'')
Run 400m
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (10.26.2010)
''Mack's :20 x :10''
Complete the distance for your sport in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km
Post number of rounds needed to complete the distance to comments.
Posts
3 comments:
Mike D
Squat Snatch
95 / 105 / 115 x2
Kill Joy (20x15x10x5x5) Did extra set of 5 cause I can't keep track...
13:48
Snatch - 95x2/105x2/115x1xF
Kill Joy - 8:46
Squat Snatches - Passed, (back rest)
Kill Joy
11:18
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