Warm-up Drills (04.28.2011)Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
15 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
''Front Squat 5-5-5+'' (04.28.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition 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)
5 x 65%
5 x 75%
5+ x 85%
Notes:1-Rep Maximum/Percentage Calculator
Notes:1-Rep Maximum/Percentage Calculator
''Abbate'' (04.28.2011)
Complete for time
Row 750m
21 x Clean and Jerk
Row 1500m
21 x Clean and Jerk
Row 750m
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (04.28.2011)
Swim, Bike, Run, C2
5 min on x 2:30 min off
6 Min on x 3 min off
7 Min on x Done!
Post distances to comments.
Posts
19 comments:
155 x 6 front squat
Front Squat 155/175/205x10
"Abbate" Time 24:50
Danny
165 x11 front squat
Abbate: 27:00
20110328
Front Squat 5-5-5+
150x5
170x5
195x11
Abbate
Run 1 mile
21 x C&J (155)
Run 800m
21 x C&J (155)
Run 1 mile
38:07
It was a little cold out this morning.
-Bert
Front Squat 5-5-5+
60/70/80x8
"Abbate"
50# clean&jerk
29:14
Alison
Kevin
Front squat 130/ 135/ 140 x 10
22:27 125lbs
Front squat 75x12
Abbate
65#
27:20
Front Squat: 135x9
Abbate: 29:58
''Abbate''
Complete for time
Row 750m
21 x Clean and Jerk
Row 1500m
21 x Clean and Jerk
Row 750m
25:25 155# clean and jerk
Damm rowing made me puke again 2 garbage cans worth
Front squat 120 x 12
Abbate w/105#
24:20.....BUT
....forgot the details and only did 1000m for middle rowing bit! DUH!
Biemer-
"Abbate"
25:43 #155
Front Squat
165(5)-190(5)-220(9)
"Calloused Junk"
Row 45kcal
21-15-9 reps each of:
Snatch (95lbs)
Wallball (20lbs)
27:02
Front Squat 5-5-5+
135x9
Abbate
30:08 @ 115
Front Squat 185x7
Abbate
155#
32:17
Jay
Front Squat 100# x 6 (messed up and did 11 on prior set)
Abbate: 29:45 @ 85#
''Abbate'' Hero WOD
Modified for the Garage... No amount of suffering we can endure will honor our fallen friends enough... but we sure will try like hell.
Run 1 mile
50 x Clean and Jerk
Run 800m
50 x Clean and Jerk
Run 1 mile
28ish (Ouch)
*Clean and Jerks were 1-arm at a time x 25 per side... used the ever daunting but still wonderful gift a particular Hayden Matriarch left me two summers ago. Thanks Lynn.
Front Squat
80#x12
"Abbate"
34:12 75#
erica
Front Squat
255# 1RM
"Abbate"
155# C&J
29ish
-Josh m/23y/155#
22:30
30 snatches with 50lb dumbbell instead of clean & jerk
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