Friday 12.30.11

From CrossFit.com showing common Overhead Positions/ Faults:
1) Solid, good flexibility; 2) Weak core; 3) Tight shoulders
Strength: Thrusters, 1 rm for the day

Conditioning: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups

For the SWOD, use this as a good warm up for the Metcon. If you feel like hitting a 1rm you can, but only if you feel it won't negatively affect your Fran time.

Compare to 9.30.11

Post weights and times to comments.

12 comments:

  1. SWOD: 125x1 (PR)
    Metcon: 6:08 rx (pr)

    ReplyDelete
  2. Max weight thruster 90lbs -5lbs from before
    Fran 9:34 RX

    ReplyDelete
  3. 90# thruster
    Fran 11:20 with red band

    ReplyDelete
  4. SWOD: 90x1 (pr)
    Metcon: 12:34 (not a pr)

    ReplyDelete
  5. SWOD: 185x2
    METCON: RXD @ 6:39

    ReplyDelete
  6. SWOD: 65 x 2
    Metcon: 16:20, 55#, green banded pu's

    ReplyDelete
  7. Swod: 115x1
    Metcon: 16:34 at 65# - 21 pullups rx -15 & 9 pullups w/black hair tie

    ReplyDelete
  8. Swod: 115x1
    Metcon: 16:34 at 65# - 21 pullups rx -15 & 9 pullups w/black hair tie

    ReplyDelete