Warm-up Drills (02.21.2011)Row 750m
''Burgener Drill'' (PVC/3Rnds)
5 x L-sit Pull-ups
5 x Push-ups (CFSG)
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-ITB Stretch
-Scorpion Stretch
''M.E. Deadlift'' (02.21.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Deadlift 1-1-1-1-1
Post loads to comments.
Notes:1-Rep Maximum/Percentage Calculator
''Fran'' (02.21.2011)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (02.21.2011)
Posts
19 comments:
20110221
ME Deadlift
405
Fran
4:58 rx'd (PR of 2:41)
-Bert
ME Deadlift...315#
Fran
13:10 (a place to start...)
tommy
ME Deadlift
315lbs
Fran
10:01
ME Deadlift - 375 (25lb PR)
Fran - 4:32 as rx'd
M.E. Deadlift: 130
Fran: 7:39
Alison
Deadlift Max 295
Fran 5:50
Deadlift Max 415
Fran 4:30
Deadlift 430/440/450pr*
Fran 2:50(grip was fried from deads)
Danny
5:09 @ 65
Great job on deadlifts Alison!
Deadlift
225/235/245(pr)
Fran
8:01 w/65lbs
Deadlift max 300. Ya it happened. And the other thing 9:54
Deadlift
350 (yes, i grew a pair)
Fran
7:30 rxd
Lance aka Livestrong aka Nick
No you didn't.
-Bert
Deadlift 415# (30# PR)
Fran - 7:41
Jay
Deadlift 245 PR - Right up there with Kristina!
Callie - Nice one!! You're a beast!
Fran 12:11 (85#)
Missing a week didn't help.
Biemer
DL 455#
Yes, I pwn noobs.
-Nick
Deadlift 405-425-450-465
Fran with 50lb dumbbells
3:55
Deadlift
New 1 rep max 185#
"Fran"
65#
14:10
erica
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