Warm-up Drills (10.27.2011)Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
''Oxygen's A Crutch'' (10.27.2011)
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
Notes:1-Rep Maximum/Percentage Calculator
Post loads/times to comments.
Skill Development (10.27.2011)
Work on a skill of choice, Foam Roll, Mobility WOD, or just Rest up for tomorrow... 'The Ring' is going to leave none standing.
Mobility WOD
CrossFit Endurance Rest Day (10.27.2011)
Posts
13 comments:
20111027
"Oxygen's A Crutch"
Complete for Time
15 x Deadlift @ 315
15 x DB Thrusters @ 50
30 x DUs
12 x Deadlift @ 315
12 x DB Thrusters @ 50
30 x DUs
9 x Deadlift @ 315
9 x DB Thrusters @ 50
30 x DUs
6 x Deadlift @ 315
6 x DB Thrusters @ 50
30 x DUs
3 x Deadlift @ 315
3 x DB Thrusters @ 50
30 x DUs
20:55 w/ Gasmask
-Bert
Oxygen's a Crutch
23:07
Deadlift 125lb/ Thrusters 30lb
Oxygen's a Crutch
275dl/55thruster...26:04
Oxygen is a Crutch...18:48
250/50
tommy
Oxygens Crunch: 22:37 315/60
Oxygen's A Crutch
255/50
17:11
Oxygens Crunch: 27:20 225/50
SB
Oxygen's a crutch: 34:00 270/50
35:15 @ 335/55-50
Oxygen's a Crutch
23:08 - 185#/30#/120SU's
Oxygen's a crutch
21:28
115/25
Oxygen's a crutch
21:38 115/25
Oxygen's a Crutch (not as Rx)
Deadlift (205...ran out of old style sand-filled weights)
Barbell Thrusters (95)
15:13 (in the 30 degree barn)
...brutal
-Derek
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