Warm-up Drills (04.23.2012)
Row 2 Minutes2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch
''Press 5-3-1+'' (04.23.2012)
Work through the following sets of Presses using the percentage based sets outlined below.IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
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.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Cradle To The Grave: D.T.'' (04.23.2012)
Five rounds for time of12 x Deadlift
9 x Hang Power Cleans
6 x Push Jerk
Notes: Twenty minute cutoff. Any time a set stops, the bar rests on the floor, or the bar is dropped = 5 x Burpees. Uh ohhhhh.
Burpee Challenge (Optional)
97 x BurpeesAlmost... There...
Mobility WOD
CrossFit Endurance WOD (04.23.2012)
''Tosh''Swim: 3x(50m/y+100m/y+200m/y)
Bike: 3x(1/2mile+1mile+2mile)
Run: 3x(200m+400m+600m)
C2: 3x(250m+500m+750m)
Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Post times to comments.
Posts
17 comments:
Press 70 x 6
Cradle to Grave: D.T.
14:25
75 lb
Press: 70 x 7
Cradle to Grave: D.T.
18:52 - 85lbs - dropped the bar 8 times I think.
Press 120 x 5
Cradle 2 grave
20:00
4rnds
115lbs
Press 130x6
"Cradle to Grave: D.T"
Finished 4 rounds, 12 deadlift, 7 hang cleans in 20:00
Must have done 60+ burpees (Grip strength)
Press 5,3,1+
60x5, 75x5, 85x3
110x5, 125x3, 140x4
D.T.
''In honor of USAF SSGT Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.''
19:33
Press 55 x 8
Cradle to the Grave: DT
17:14, 65#
Jojo
Press 5-3-1+
50/55/60x6
"Cradle to Grave:DT"
20:00
3 rounds + 15
press 140lb x3
"cradle to grave..."
5 rounds in 16:40 145lbs
Filipe
so many burpeeeesssss hahaha
I feel as though because my picture is posted for this WOD I owe some explanation as to my absence. I am currently waiting to have an MRI on my left knee to tell me whether I should be pissed or REALLY pissed.
Sarah V.
Press 135x5
Cradle to Grave
135#
16:32
Shoulders are still sore from Friday.
Jay
Press...145x6
Cradle to Grave...4 Rounds @155
tommy
Press 5-3-1+
75/85/95 x 7
Cradle to Grave:
4 rounds + 12/9 w/105#
4 rounds 12/9 with 145#
- Bieber
Gene
5-3-1+
90# 8x
Cradle to grave
40# db's
19:02
65 Burpees I think
What's the deal with the knee sarah?
Press 5,3,1+
100x5/115x3/130x9
Cradle to the Grave: D.T.
23:20
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