Warm-up Drills (12.29.2010)Speed Rope Drills x 2:00
Dot Drill (for time)
Speed Rope Drills x 1:00
Dot Drill (for time)
''Burgener Drill'' (2Rnds/PVC)
-Sumo Squats
-Groiners
-Scorpion Stretch
-Shoulder Mobility Drill (Band)
''Bench Press 3-3-3+'' (12.29.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes:1-Rep Maximum/Percentage Calculator
Post loads to comments.
''Winter Advisory'' (12.29.2010)
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135/95lbs)
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (12.29.2010)
''Hill Sprints''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 Kcals with dampers setting 8-10 with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
Post times to comments.
Posts
21 comments:
I messed up the bench press:
145/165/185
18:33 @ 135 for winter advisory
Bench Press:
95/105/115 x 6
It appears I need a lot more work on bench pressing
"Winter Advisory"
16:07 @ 115
Bench Press:
130/133/165x7
Winter Advisory:
14:41 @ 135
Bench Press
135/150/170X4
Winter Advisory
16:34 @ 135
"Bench Pres 3-3-3+"
70/80/90x13
"Winter Advisory"
13:48 @95lbs
Bench
110/130/145x10reps
winter advisory 16:08@115lbs
Bench Press 145/170/190x8
Winter advisory 11:59 @135#
Danny
Bench press 145/165/185 x 8
Winter advisory 19:04 @115#
JB
Bench press 125/145/165x10
Winter advisory
16:20 w/#135 as rx'd
Bench 70/80/90x1
Winter Advisory 17.44 @ 85lbs.
Bench Press 120/130/145x9
"Winter Advisory"
13:16 @ 135#
-Bert
Bench Press 85/95/110 (10 reps)
Winter Advisory 15:13 95#
Bench Press 140/150/165 x 13
Winter Advisory
12:09 @ 135# as rx'd
''Bench Press 3-3-3+''
220/250/280
''Winter Advisory''
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135lbs)
11:23 rxd
Bench Press
105 / 115 / 125x8
16:?? @ 95#
I to messed up the loads for the bench press
175/190/215x8
Winter Advisory
13:50ish
Bench Press
65/70/80+9
Winter Advisory
14:09?@ 95lbs
Bench press
115/130/150 x 10
Winter Advisory
13:32
max bench at 175lb. workout 11:56 R'xd
195/205/215f
14:34
-Moose
Bench Press 3-3-3+
185x3
205x3
225x10
''Winter Advisory''
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135lbs)
10:43
Two more make-up WODs done. Both of these were completed Sunday 01.09.2011 with another heavy deadlift make-up WOD as well. Keeping Toes-2-Bar strict is annoying when trying to haul ass but worth it in the long run. Quality trumps every other priority.
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