Friday 4.08.11
Warm Up: Burgener Warm up w/ Jerks
SWOD: Squat (Athlete's Choice)- Front, Back, or Overhead: 3 - 3 - 3 - 3 - 3
Work on some aspect of the squat that will assist you in better performance for the Metcon. Don't forget to get some overhead practice in, enough to keep your upper body warmed up.
Metcon: CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5:00 of:
-165 pound Squat clean
-165 pound Jerk
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Strength WOD:
ReplyDelete- Deadlift: 495x1, 445x3, 395x5
- Supinated Row: 270x4, 245x6, 225x8
- Bench Press: 315x3, 290x6, 260x8
METCON CF OPEN 11.3 = 15 rounds as Rx'd
ReplyDeleteCF open: 17 rounds of C&J @165, had to do power cleans though. Knees are sore.
ReplyDeleteSwod: Front squat 65x3, 85x3, 95x3, 105x3, 115x3
ReplyDeleteMetcon: 3 rds as rx'd...with just as many failures :(
Good job Erica!! :)
CFFB SWOD:
ReplyDelete-Bench Press: 8x3 @ 180#, 45 sec rest each set
CFFB Metcon:
-150 pushups for time, 40 yard sprint each time you rest on the ground
12:32, too many penalties to count.
SWOD: Front squat: 105x3,115x2
ReplyDeleteMETCON: Open WOD #3 7rds as rx'd @ 110lb!!!!
Thanks for the push Steffanie, Josh and Ryan!