Warm-up Drills (11.23.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
''Front Squat 5-3-1+'' (11.23.2011)
Work through the following sets of Front Squats using the percentage based sets outlined below.
IMPORTANT: Multiply 1RM by .9 to find your % working weights
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.
Notes:1-Rep Maximum/Percentage Calculator
''Persistence Hunting'' (11.23.2011)
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20'')
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Mobility WOD
CrossFit Endurance WOD (11.23.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)
Notes: Cover as much distance as possible on each of the 5 minute rounds.
Post distances to comments.
Posts
15 comments:
Front Squat
10 x 90lb
"Persistence Hunting"
5:00 Ground-2-Overhead (21x65lb cleanse = 1365)
4:00 x Row (840 m)
3:00 x GHD (55)
2:00 x Wallball (14 lb x 35)
1:00 x Box Jumps (20" x 25)
Sarah
front squat 185x3
other thing 2660/841/31/25/15
Front squat
8X 145
{persistence Hunting"
5:00 ground to overhead (17X 135= 2295)
4:00 row (1100m)
3:00 GHD (49)
2:00 wallball (20lbX 26)
1:00 box jumps (20"X dont remember :p)
Front Squat: 170 x 5
"Persistence Hunting"
Ground-2-Overhead: 3680 (115#)
Row: 958
Abmat: 27
Wallball: 28 (20#)
Box Jumps: 19 (16")
-Dubs
4,560lbs/902m/40/42/48
I feel awful!
- Jeff
front squat 200x3
Persistance Hunting
3040/804/31/52/10
Front Squat 185x4
"Persistence Running"
5:00 Ground-to-Overhead: Clean and Jerk 18x95lbs (1,710)
4:00 Row: 850m
3:00 Abmat Situps: 42
2:00 Wall Balls: 45 with 10lb (Apparently Best Fitness doesn't have 20lb medicine balls or approve of wall balls haha
1:00 Box Jumps: 18 at 20"
Front Squats - wimped out - elbow.
Persistence Hunting
3000/880/52/30/19
40x75#/20#/24"
Happy Thanksgiving, everyone.
20111123
"Front Squat 5-3-1+"
Warm-up Sets: 100x10, 125x5, 150x5
Working Sets: 185x5, 210x3, 235x5
"Persistence Hunting"
5:00 x Ground to Overhead [115 x 48 = 5,520]
4:00 x Row [1058m]
3:00 x GHD Situps [62]
2:00 x Wallball @ 20# [37]
1:00 x Box Jumps @ 24" [40]
-Bert
Front squat 225 M.E.
115 x 32 / 1019 / 30 / 30 / 21
- Bieber
Front Squat 5,3,1+:
175x5, 195x3,220x8
Nate
6 Rounds
Front Squat...215x4
Persistence Hunting...5045(@115)/1051/42/35/33
tommy
Front Squat:120X6
Persistence Hunting:
2090/929/59/26/24
ground to overhead: 95 lbs
Box Jump: 42"
-magpie
Front Squat
155x 6
"Persistence Hunting"
5:00 x Ground to Overhead [115 x 53 = 6,095]
4:00 x Row [1031m]
3:00 x GHD Situps [69]
2:00 x Wallball @ 20# [43]
1:00 x Box Jumps @ 24" [33]
Front Squat
140lbx10
"Persistence Hunting"
5:00 x Ground to Overhead [95x35)
4:00 x Row [871m]
3:00 x GHD Situps [15]
2:00 x Wallball @ 20# [25]
1:00 x Box Jumps @ 24" [18]
Post a Comment