Run 800m
Burgener Warm-up x 3 rounds (PVC)
Two Rounds for Quality of:
5 x Deadlift (45/30)
5 x Hang Power Cleans (45/30)
5 x Front Squats (45/30)
5 x Press (45/30)
5 - 8 minutes of Mobility
''Power Clean 2-RM'' (08.21.2012)
After warming up appropriately, take no more than 15 minutes and 5 sets to establish a 2RM Power Clean.
Today's focus is on refreshing technique and efficient execution; Don't let an ego get in the way of true progress.
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''An Un-American Tea Party'' (08.21.2012)
50-35-20 Kcal/Reps for time of
Row (kcal)
Wallball (20/14lbs)
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (08.21.2012)Swim, Bike, Run, or Row (C2)
2 x (5min x 2min rest)
5 x (1min x :30 rest)
Notes: The 1 minute intervals start immediately after the second 2min recovery
Hold maximal distances possible.
Post distances to comments.
Posts
5 comments:
Power clean
135 x.2
Un American tea party
50-35-20
Row kcal
20# DB thrusters
20:05
Power Clean 2-RM & Un-American Tea Party
Power Cleans
2RM of 80#
Un-American Tea Party
14# Wall Balls
Completed for time of 17:47
Thanks to Bert for pushing me on my power cleans.
Bob...you dead bro?!?
No Power Cleans to rest my back.
An Un-American Tea Party: 17:32
....3 tries for secret code
135lb
23:33
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