Warm-up Drills (10.24.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch
''Back Squat 5-3-1+'' (10.24.2011)
Work through the following sets of Back Squat using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes:1-Rep Maximum/Percentage Calculator
''Crack The Whip'' (10.24.2011)
Complete for time:
60 x Overhead Walking Lunges (45/25lbs)
50 x Wallball (20/14lbs)
25 x Ring Dips
50 x Wallball (20/14lbs)
60 x Walking Lunges
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (10.24.2011)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5k
C2: 4000m
Post times to comments.
Posts
15 comments:
Back Squat 95x3
Crack the Whip 12:46
Back Squat 105 x 6
Crack the whip 14:16
Back Squat 215 x 2
Crack the Whip 18:24
-Dubs
Back Squat 200x7
Crack the Whip 14:14
w/ 25/14/m.u. into dips
backsquat 215x5
other thing 22:07
Sorry everybody but my Halloween work is taking up all my time, I'll be back in Nov 2nd... saying this so sammy doesn't hunt me down... also watch Chronicle tonight on WMUR channel 9 at 7pm I'm on it!
20111024
"Back Squat 5,3,1+"
Warm-up Sets: 110x5, 135x5, 165x3
Working Sets: 205x5, 235x3, 260x12
"Crack the Whip"
Complete for Time:
60 x Overhead Walking Lunges @ 45
50 x DB Thrusters @ 20#
25 x Strict Ring Dips (MU)
50 x DB Thrusters @ 20#
60 x Walking Lunges
16:24
-Bert
Back Squat 5,3,1+:
205x5
230x3
260x8
Crack The Whip
w/50x Dips instead of Ring Dips
17:10
Back squat: 105# x20...I need to max out again
Crack the whip: 25#/14#/red band
Time= 12:12
Back Squat 5-3-1+
55/65/70x12
"Crack the Whip"
17:33
Back Squat...230x5
Crack the Whip...14:23rx w/gas mask
yessss! Thanks for the motivation everyone!
tommy
Bench 245x4
Crack the whip 13: something weighted lunges both times (45#)
Fran
5:56 w/ 95#
Jay
BACK SQUAT 205 4X
CRACK THE WHIP 14:50
Did the WOD at home so had to improvise:
Crack the Whip
60 x Overhead walking lunges (case of water overhead)
50 x thrusters with two rocks
25 x dips
50 x thrusters with two rocks
60 x walking lunges
10:46
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