Next Intro Course Begins Monday March 5th, 2012!Warm-up Drills (03.02.2012)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch
''M.E. Bench Press'' (03.02.2012)
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)
Bench Press 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Karen'' (03.02.2012)
For time
150 x Wallball
Post times to comments.
Burpee Challenge (Optional)
63 x Burpees
Mobility WOD
CrossFit Endurance WOD (03.02.2012)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!
Post distances to comments.
Posts
8 comments:
M.E. Bench Press 90#
"Karen"
14#/10:04
Bench Press 1,1,1,1,1
Warm-up Sets: 75x5, 95x5, 115x5
Working Sets: 155, 175, 195, 215F, 205*
*10lb PR
No wallball, and there's no way in hell I was going to do 150 x DB Thrusters @ 20#. Decided to do the CFFB workout today.
2RM Power Snatch (kg)
40, 44.5, 49, 53.5, 55.8, 62, 66.8
Complete 5 rounds @ 70% of 2RM Power Snatch:
3 x Snatch Pulls
3 x Power Snatches
3 x Snatch Push Press
Rest 120 seconds between sets.
46.8kg
-Bert
188lb
8:52min
-Krebs
180 not 180**
-Krebs
ahhhh i cant type!!!
bench press= 180lb NOT 188
"Karen" 8:52min
-Krebs
ME Bench Press 50#
Mrs SB done on Sat
Karen
10:40
M.E. Bench Press...205#
Karen...9:59 (20#)
-Dubs
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