Warm-up Drills (03.24.2011)Row 4 Minutes
''Burgener Drill'' (2Rnds/PVC)
6 x L-sit Pull-ups
9 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch
''M.E. Front Squat 1-1-1-1-1'' (03.24.2011)
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)
Front Squat 1-1-1-1-1
Post loads to comments.
Notes:1-Rep Maximum/Percentage Calculator
''Slamrap'' (03.24.2011)
Complete as many rounds as possible in 15:00 of
10 x Sumo Deadlift High-Pull (95/65lbs)
15 x Jumping Slamball (20lbs)
10 x Ring Push-ups
Post rounds completed to comments.
Mobility WOD
CrossFit Endurance Rest Day (03.24.2011)
Posts
18 comments:
Max front squat: 175
SlamRap: 4 rnds + 10 sdhp, 15 slam ball
Front squat: 215
SlamRap: 7rnds + 3 SDHP
Max front squat: 95
SlamRap:5rnds + 10SDHP/15 slamball
Max Front Squat: 125
SlamRap: 6rnds + 10 sdhp + 9 slamball
M.E Front Squat: 85#
Slamrap: 6 ronds+10SDHP+14slamball
Alison
ME front squat 100
Slamrap 7 rounds + 10 SDHP
M.E. Front Squat 155
Slamrap 5 rnds + 10 SDLHP (85#)
ME Front Squat 135#
Slamramp 7 rounds even @ 65#
laura b.
Front squat 275
Slamramp 8 rounds + 10 sdhp 15 slamball
ME Front Squat 275lbs
Slamramp
7 rounds + 10 SDHP(95lbs) + 15 Slamballs(20lbs) + 8 Ring pushups
Good to be back.
ME Front Squat
170lbs
Slamrap
9 rounds +4 SDHP @65lbs
Front squat max 205
Slamming balls 5 rounds
20110324
Front Squats 1-1-1-1-1
235*-245*-255*-265(F)-260(F)
Mark another 25# PR on the shoes.
Slamrap
6 Rounds + 10/1/0
-Bert
Front Squat - 235# 1RM
Slamrap - 7 rds = 5 SDHP's
Jay
ME Front Squat - 235 (30lb PR)
7 RDS, 7 SDHP's
Front Squat 185# 1RM
ME front squats
185# 1RM
slamrap: 5 rounds 1 slam ball
Biemer -
FSQ - 260
SLAMRAP: 7 ROUNDZ
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