Warm-up Drills (10.06.2011)Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
12 x Burpee Jumping Pull-ups
12 x Walking Lunges (alt.legs)
12 x Hollow Rocks
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch
''Weighted Pull-ups/Chin-ups'' (10.06.2011)
Warm-up as necessary before working through the following Weighted Pull-up/Chin-up workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.
Weighted Pull-ups/Chin-ups 5-5-5-5-5
Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.
Notes:1-Rep Maximum/Percentage Calculator
''Zealot'' (10.06.2011)
25 x Ring Dips (strict)
10 x Hang Power Snatch (95/65lbs)
20 x Overhead Squats (95/65lbs)
30 x Floor Wipers (95/65lbs)
40 x GHD Sit-ups
50 x Clapping Push-ups
40 x GHD Sit-ups
30 x Floor Wipers (95/65lbs)
20 x Overhead Squats (95/65lbs)
10 x Hang Power Snatch (95/65lbs)
25 x Bar-Facing Burpees
Mobility WOD
CrossFit Endurance WOD (10.06.2011)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.
Post times to comments.
Posts
20 comments:
Chin Ups: 5/5lbs
Zealot: 29:46
35lbs x 5 pull ups
33:34
Pull Ups w/Black Band
Zealot: 28:38
-Dubs
30:15 @65lbs
Pull Ups...5@55lbs
Zealot...27:48
tommy
35:38
Pu's blk band
zealot: 36:02
RBPU's...30
Zealot (mod)...21:33
Mrs SB
We changed the settings for the comments section, now it will provide a pop-up box to type your shit talking or scores in. This will hopefully resolve the issues a few of our crew had with blogger not posting their submissions to the comments. Please let me know if anyone still has any issues (other than DOMS).
Well we still have to deal with you Sammy, that's an issue.
30 DU Pullups w/band
"Zealot"
40# 30:16
30 DH Pullups (unassisted)
Zealot
50#
25:40
WPU: 75 lbs, though failed on the fifth rep.
Zealot: 29:40 @ 95#.
Weighted Pullups : - 30# x 5
Zealot: - 35:57 (OHS-50#; Snatch 75#)
Red band pull ups x 30
Zealot: 30:35 @ 55lbs
last set of snatch- 45lbs
Meg
Weighted Pull-Ups
45#x5
Zealot
34:17
Weighted Pullups
5,5,5,5,5
5,15,25,35,45x3
"Zealot"
25 x Ring Dips
30 x Clean & Jerk
30 x Windshield Wipers
40 x GHD Situps
100 x Neutral Grip Pushups
40 x GHD Situps
30 x Windshield Wipers
30 x Clean & Jerk
25 x Bar Facing Burpees
51:07
-Bert
Zealot 32:30
Red Band Pull Ups
x30
Zealot
38:15
65# OH Squat
55# Power Snatch
erica
''Zealot''
19:14
Face smashing Burpees? Yes please.
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