Warm-up Drills (09.04.2012)
Run 800m
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Thrusters (45lbs)
15 x Abmat Sit-ups
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-ITB Drop Lunge
''Press 5-5-3-3-3'' (09.04.2012)
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been Pressing regularly during the past month will be free to chase a new 5 or 3 rep maximum if they wish. Athletes just getting back into the fight will be working through challenging sets no greater than 80% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift).
Press 5-5-3-3-3
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Fran'' (09.04.2012)
Complete for time
21-15-9 reps of
Thrusters (95/65lbs)
Pull-ups
Mobility WOD
CrossFit Endurance Rest Day (09.04.2012)
Posts
8 comments:
Press 5-5-3-3-3 & Fran
40-45-50-55-60#
Completed Fran @ 6:39
Thrusters@ 55#
BB pull-ups
Great way to start the week. See you this afternoon.
I feel like Fran after a holiday weekend is very mean.
Press
75x5, 95x5, 115x5, 135x5, 145x5, 155x2
Fran - 3:52
-Bert
Press 5's: 65x3
"Fran"
55#/blue bands
10:13
Press 5-5-5-5-5
Scaled to dumbbell press
20 - 5
25 - 5
30 - 5
35 - 5
40 - 5
Fran
30# dumbbell thruster
Barbell row
6:47
"Fran"
3:51 haha Bert
~Chase
Seriously though, forgot to keep track of time. Somewhere around 6 minutes.
Press 5-5-3-3-3
85#,105#,115#,135#,145#
Fran
Deadhang Pullups
11:10
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