12/09/2011

''M.E. Squat Clean & Voluntold'' (12.09.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.09.2011)
Run 800m or
3:00 x Speed Rope
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
2 x Burpees (Thanks Joel)

''M.E. Squat Clean'' (12.09.2011)
Warm-up as needed before working up to a new 1-Rep maximum personal record Squat Clean.

Squat Clean 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Voluntold'' (12.09.2011)
Row 100kcal in as few rounds of Tabata Intervals as possible
Then...
Tabata x Ring Rows for total reps
Then...
Tabata x Slamball (20/14lbs) for total reps

Post rounds for Rowing, total reps for Ring Rows and Slamball to comments.

Mobility WOD

CrossFit Endurance WOD (12.09.2011)
''Time Trials''
Swim: SC:800m TT, LC:1000m TT, U:1200m TT
Bike: SC:12mi TT, LC:20mi TT, U:30mi TT
Run: SC:2mi TT, LC:10km TT, U:13.1mi TT
C2: SC:2km TT, LC:3km TT, U:6km TT

Post times to comments.

15 comments:

  1. Sarah12/09/2011

    M.E. Squat - 105 lb
    "Voluntold"
    13/min 5 max 6/ min 9 max 10 (20 lb)

    ReplyDelete
  2. Anonymous12/09/2011

    ME Squat: 105
    "Voluntold" 15/5/10 (20 lb. slamball)

    ReplyDelete
  3. callie12/09/2011

    squat clean 155
    other things 16/37/56 whatever i counted wrong and did the total instead. deal with it

    ReplyDelete
  4. Kim12/09/2011

    Squat Clean 90
    Voluntold 18/4/10 (20#)

    ReplyDelete
  5. Alison12/09/2011

    M.E. Squat Clean 65#
    "Voluntold"
    30/4/5

    ReplyDelete
  6. Anonymous12/09/2011

    Squat clean 185#
    Voluntold 14/43/85 (20#)
    Mike V.

    ReplyDelete
  7. Mtn Rob12/09/2011

    Squat clean 135lb

    Voluntold: 20/41/81

    ReplyDelete
  8. Michelle12/09/2011

    Squat clean. 95#

    Voluntold: 13/6/8

    ReplyDelete
  9. 012/09/2011

    Squat Clean
    225 stopped here to not aggravate the wrist.

    Voluntold
    14/47/57

    40# ball

    Bert

    ReplyDelete
  10. Peter12/09/2011

    M.E. Squat Clean 145
    Voluntold: 18/5/8

    ReplyDelete
  11. Joshua12/09/2011

    Squat Clean
    225x1

    Voluntold
    14/41/78

    ReplyDelete
  12. Mike M12/10/2011

    Squat Clean
    195

    Voluntold
    10/59/66 (40lb slamball)

    ReplyDelete
  13. Mint12/11/2011

    Squat Clean
    185

    ReplyDelete
  14. Traps12/12/2011

    Squat Clean - 185
    Voluntold - 10/46/62 (40 lb slamball)

    Jay

    ReplyDelete
  15. Anonymous12/12/2011

    Squat Clean - 35x3 (MOD)
    Voluntold - MOD
    Row to 60Cal
    Bodyrows - 10/3
    Slamball 012-6 (20#)
    MrsSB

    ReplyDelete