Archive for June 6th, 2012
Endurance (Wednesday)
Wednesday, 06 June 2012 21:15
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Wellness
- 1 Mile Run
~ Rest 5 Minutes
- 1,000M Row
Fitness
- 1 Mile Run
~ Rest 5 Minutes
* 3 Rounds (record times).
Competition
- 1 Mile Run
~ Rest 5 Minutes
* 5 Rounds (record times).
Props to those that stepped up and completed the runs! Always remember, as CrossFitters endurance is one of the physical domains we must train and be competent in… even if we don’t like it.
WOD (Tuesday)
Wednesday, 06 June 2012 20:07
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Wellness
(A)
Deadlift
5, 5, 3, 3, 3, 1, 1, 1, 1 (staying fairly light, reinforcing proper set-up position and bar path)
(B)
Strict Press
5, 5, 3, 3, 3, 1, 1, 1, 1
(C)
- Hanging Knee Raises
15, 12, 9, 6, 3
- KB Swings (eye level)
3, 6, 9, 12, 15
(1st Rd = 15 Hanging Knee Raises, 3 KB Swings…)
Fitness
(A)
Deadlift
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
75% x 1 x 5
85% x 1 x 3
95% x 1 x 1+
(B)
Strict Press
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
75% x 1 x 5
85% x 1 x 3
95% x 1 x 1+
(C)
- Toes-To-Bar
15, 12, 9, 6, 3
- KB Swings (American)
3, 6, 9, 12, 15
* For Time.
Competition
(A)
Deadlift
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
75% x 1 x 5
85% x 1 x 3
95% x 1 x 1+
(B)
Strict Press
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
75% x 1 x 5
85% x 1 x 3
95% x 1 x 1+
(C)
- Toes-To-Bar
25, 20, 15, 10, 5
- KB Swings (hitting vertical standards)
5, 10, 15, 20, 25
* For Time.
(D)
Optional Accessory Work:
Bar Dips
4 x 10-15
Ready to go!!!
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