Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (Russian)
5 to 8 Minutes Individual Mobility Drills
''Bench Press 1-1-1-1-1'' (09.06.2012)
Against a 15:00 Running Clock work up to a one rep maximum Bench Press.
Bench Press 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Persistence Hunting II'' (09.06.2012)
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x KB Swings (20/14lbs)
1:00 x Box Jumps (24/20'')
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Mobility WOD
CrossFit Endurance WOD (09.06.2012)
''24min 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!
Post distances to comments.
Posts
6 comments:
Bench Press: 90# 1RM
"Persistence Hunting II"
1215/732/42/37/8
bench press 215lbs New 1 rep max!
persistence hunt 3040/632/37/21/8
Bench 1RM
Warm-up Sets: 95x5, 115x3, 135x3
Working Sets: 150, 170, 190, 210(PR), 225 (F)
Persistence Hunting II
5:00 x Power Snatch (95)
4:00 x Row
3:00 x GHD Sit-ups
2:00 x KB Swings (32kg)
1:00 x Box Jumps (24")
3,990/959/55/21/2
Bench Press & Persistence Hunting II
Bench Press 1RM - 95#
5:00 - Clean & Jerk 1625
4:00 - 747m Row
3:00 - GHD @ 45
2:00 - 14kg KB Swings @ 20
1:00 - 20" Box Jumps @ 13
Bench Press: 165# PR! (I think)
Persistence Hunting II:
85#/Abmat/24Kg/24"
2975/820/51/23/13
4590(135)/925/56(Abmat)/26(70)/14 burpees
Taking it easy on my knee
Jay
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