Warm-up Drills (01.02.2011)Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
''M.E. Front Squat'' (01.02.2011)
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
''Mah Deux'' (01.02.2011)
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings (Heavy)
10 x Ring Dips
20 x Slamball/Hammer Strikes
Notes: All sets of KB Swings must be completed Unbroken in order to proceed to the Ring Dips. Go heavy, go ruthlessly hard. Enjoy.
Mobility WOD
CrossFit Endurance Rest Day (01.02.2011)
Posts
13 comments:
M.E. Front Squat
75#
"Max Deux"
20kg/ring dips w/band
20# slamball
4 rounds+10+10+8
max front squat 215
other things 3 rounds+10+10
ME front squat 235lbs new PR!
Mah deux
5rds + 8KB
bench dips
ME Front squat 195#
Mah Deux 5 rnds
JB
Max Front Squat 205lb
4 1/2 rnds
ME Front Squat: 200#
Mah Deux:
4 rounds + 10KB + 7 bench dips
-Dubs
ME Front Squat...250
Ma Deux...4 rounds + 4kb's
tommy
M.E. Front Squats
175# - PR by 20
Mah Deux (?)
4 Rounds even - 24kg/40#
Front Squat :(
Mah Deux
5 rounds + 10/10/17
20kg/20#
20111102
Front Squat 1-1-1-1-1
185-210-235-260-275
(10# PR)
"Mah Deux"
12:00 AMRAP
10 x Unbroken DB Swings @ 87.5
10 x Strict Ring Dips (muscle up into dips)
20m Sled Push (180)
4 rounds + Foul @ 4 reps
-Bert
Front Squat...235 (fail @ 245)
Mah Deux...4rounds
M.E. Front Squat
265#
Mah Deux
10x DB Swings @ 87.5#
10x Ring Dips
20x Burpee Pickups w/ 25# Bumper Plate
2 Rounds + 10/10/18
ME Front Squat - 285 lbs
Mah Deux - 6rnds plus 10KB & 6RD
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