3 Rounds of
7 x Med Ball Cleans
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
''Deadlift/Front Squat Make-up or Bench Press 3-3-3+'' (05.23.2012)
Make-up a heavy training day from earlier this week that you would consider a personal priority in the overall development of your fitness/power/strength or move through the 3-3-3+ progression for Bench Press if you are caught up.''The Illegitimate AMRAP'' (05.23.2012)
20:00 of tough love...What? You'll see.
Notes: Be prepared to work, be prepared to adapt.
1-Rep Maximum/Percentage Calculator
Mobility WOD
CrossFit Endurance WOD (05.23.2012)
''24 Minute Pyramid''Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!
Cover as much distance as possible on each work interval.
Post distances and totals to comments.
bench - 110 x 7
ReplyDeleteIllegitimate AMRAP - 8 rounds / 13 reps
R.I.P. Samy's beard.
FS 115x3
ReplyDeleteIllegitimate AMRAP- 5 rounds / 4
Bench 3,3,3+
ReplyDelete75x5, 95x5, 110x3
130x3, 150x3, 165x8
Illegitimate AMRAP
7 rounds, 34 reps
-bert
FS 230 fail
ReplyDeleteIllegitimate AMRAP - 6 rds 31 HSPU
- Beiber
deadlift 5,3,1+
ReplyDelete280lb x 3
then
5 rnds 45lb DBpushpress 46 reps
Hey!!! It's hard for me to follow if its not posted!!!! Dont make me cry....all the way from AFG
ReplyDeleteKBDL 35#x5
ReplyDeleteIllegitimate AMRAP-5 rounds
200m run/10#DBPP
Mrs SB
Bench 95# x 2.5 haha
ReplyDelete66 + 400m
I added up the # of stink bugs I did not the rounds...
ReplyDeleteFront squat 115x2
ReplyDeleteIllegitimate AMRAP
7 rounds + 51 stink bugs
Jojo
P.S. Good luck Dan and Tiffany this weekend!!
ReplyDeleteJojo
Damn the workout not being posted!
ReplyDelete50# Front Squat.
ReplyDelete4 rounds / 40 stink bugs.
Deadlift 345 x 7
ReplyDeleteIllegitimate AMRAP
7 rounds 52 HSPU's
Jay
Bench
ReplyDelete75x3
Illegitimate AMRAP
6 rnds + 400 (35 HSPU-1ab mat)
Bench press 225 x 2
ReplyDeleteFront squat 245 x 3
AMRAP 4 Rds + 200m run (68 reps) 35# DB push press
Good luck to Danny and Tiff in their Crossfit Regionals journey!
Mike V.
Bench Press 3,3,3+
ReplyDelete195x11
The Illegitimate AMRAP
9 Rounds/ 25x HSPU
The Illegitimate AMRAP
ReplyDelete6 rounds 1800m run
71 stink bugs
Bench press 3-3-3+
5 65
5 85
3 100
3 125
3 140
3+ 165 achieved 4x reps
7 rounds/ 20 HSPU
ReplyDeleteBench 200 x 6
Jeff B
Good Luck Dan and Tiffany!
ReplyDeleteTallMatt