Warm-up Drills (10.07.2010)Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges
''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)
Warm up as needed and then proceed into heavy sets of Push Jerk/Split Jerk for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.
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''Bells and Whistles'' (10.07.2010)
Run 1 mile
50-35-20 reps each of
Knees-2-Elbows
KB Swings (32/24kg)
Mobility WOD
CrossFit Endurance WOD (10.07.2010)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest
Post distances to comments.
Run 1 mile
50-35-20 reps each of
Knees-2-Elbows
KB Swings (32/24kg)
Mobility WOD
CrossFit Endurance WOD (10.07.2010)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest
Post distances to comments.
Posts
3 comments:
Push jerk/split jerk
95/105/115/135F/135F
Bells and whistles
26:55
20101007
Push Jerk/Split Jerk
145x3/ 155x3/ 165x1/ 175x1/ 185xFail
Bells & Whistles
27:41 rx'd
Before I went to run my mile, I placed a sign on my dumbbell and the pullup bar saying "Hey, I'm using this stuff, I'm just running a mile so I'll be back in a few minutes. Please don't disturb." And I came back from the run, and my stuff was gone, and some kid was on my pullup bar. There was a note attached to mine that read "Reserving equipment is not allowed in the Recreation Center. Thanks, -CRC Staff"
I'm pretty sure they are close to banning me from the Rec Center down here....
-Bert
Push Jerk
65/85/95/105/115
Bells & Whistles
24:48
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