Warm-up Drills (01.25.2012)Row 500m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds at your own pace of
Medicine Ball Cleans (20/14lbs)
Burpees
-Groiners
-ITB Stretch
-Shoulder Opening Drill
-Samson Stretch
''Melee'' (01.25.2012)
Each of the following rounds has a 5:00 time limit. After completing the run use any time remaining to execute as many repetitions as possible for the prescribed movement.
400m Run /
Max Reps x Wallball (20/14lbs)
400m Run /
Max Rep x Sumo Deadlift High Pull (75/65lbs)
400m Run /
Max Rep x Box Jumps (24/20'')
400m Run /
Max Rep x Push Press (75/65lbs)
Reset
400m Run /
Max Reps x KB Swings (32/24kg)
Post reps per movement/rounds to comments.
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Skill Development (01..2012)
Burpee Challenge (Optional)
36 x Burpees
Mobility WOD
CrossFit Endurance WOD (01..2012)
''80/90%''
First half of the distance at 80%, Second half at 90%.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18 mile, U:25mi
Run: SC:1.5mi, LC:5mil, U:10mi
C2: SC:2k, LC:5k, U:8k
Post times for each half to comments.
Melee: 35/18/17/12/18 rx
ReplyDelete"Melee"
ReplyDeleteWith a 5:00 running clock, complete the following rounds
400m Run / Max Reps x DB Thrusters (20)
400m Run / Max Reps x SDHP (75)
400m Run / Max Reps x Box Jumps (24)
400m Run / Max Reps x P. Press (75)
400m Run / Max Reps x KB Swings (32)
50/34/51/40/23
"Melee"
ReplyDelete14/5/5/12/6
50#/20kg
tough WOD, push press seemed to be only saving grace.
Melee...43/26/20/35/20
ReplyDeletetommy
"melee"
ReplyDelete44/25/28/20/18 Rx
No Handlebars
ReplyDeletew/ regular dips x2
13:51
"MELEE"
ReplyDelete70 (8 ft target)/37/49/63/26
*think my runs are approx 350m...gotta measure soon
31°
-Derek
"Melee" (30lb/95lb/28"/95lb/40kg)
ReplyDelete41/36/36/28/26
''Melee''
ReplyDelete41/37/22/61/20
(20lbs,95lbs,30''goddamnit,50lb DB's,48kg)
Mellee
ReplyDelete20#WB;85# SDL/PP/ 24" box/24kg KB
32/17/17/11/20
...oh.....and the approx 500m runs!!!!