Tuesday 7.13.10


Variations of push ups; as prescribed (Doug), on the knees (Emma), and my personal favorite on the knuckles looking the the left (Paul)



SWOD: Jerks, 3 RM
Anyway you can: Push Jerks, Split Jerks, Rack Jerks

Metcon: T. Rice Conditioning Test (From CrossFit Football)
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Post max weights and pass or fail for metcon.

12 comments:

  1. Today was a great day. I hit many new PR's doing Mondays workout.

    Power Cleans: old 165/New 170 PR
    Back Squat: Old 235/New 245
    Bench Press: Old ?/New 175
    Deadlift: Old 275/New 280
    Total: 870 Pounds

    Followed by 3 300 meter sprints kinda thingy:
    1) 1 minute 9.32 seconds
    2) 1 minute 4.53 seconds
    3) 1 minute 2.82 seconds

    I am Smoked

    ReplyDelete
  2. 3- 300 yrd shuttle runs (at 50 yrd turns)
    240 lbs
    :57.32, :58.75, :58.62
    Pass

    ReplyDelete
  3. 3- 300 yrd shuttle runs (at 50 yrd turns)
    210 lbs
    1:01.91, 1:05.1, 1:03.63

    ReplyDelete
  4. split jerk 75lb
    :54, :58, 1:03
    2 pass 1 fail

    ReplyDelete
  5. SWOD:
    Wanted to work some rack jerks for fun. Worked up to 325x1 for a new 1rm PR!

    Metcon:
    3x300 yard shuttle runs (50-yard version)
    1- 55.12 seconds
    2- 57.38 seconds
    3- 56.5 seconds

    At 240 lbs my goal was to get the under 200 lbs score, so I guess that was a success. It sucked though!

    ReplyDelete
  6. I did 1000 yds in about 3 minutes to make sure the tour bus didn't leave me behind at Windsor Castle.

    ReplyDelete
  7. SWOD: 135x3

    MetCon: 61 sec
    64 sec
    66 sec

    ReplyDelete
  8. swod;145x3
    metcon: 66,71,76 sec
    that hurt and Im hungry..

    ReplyDelete
  9. SWOD: 105x2
    METCON: Rowing

    ReplyDelete
  10. SWOD- 115 for 3 rep max
    Metcon: 1:04, 1:08, 1:08 It was harder than it sounded

    ReplyDelete
  11. Split jerk: 95 x 3 rm
    300 meter shuttle runs: 1:05, 1:09, 1:12
    FAIL!!

    ReplyDelete
  12. 225x 3 (1:18,1:20,no attempt) EPIC FAIL!!! but will work harder.

    ReplyDelete