Phil:
Press
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Back Squat
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
10 Down-backs
Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.
Showing posts with label down-back. Show all posts
Showing posts with label down-back. Show all posts
Friday 02/19/10
Snatch
5 x 3
Compare to 02/11/10.
10 Down-backs
Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.
Original metcon:
20-16-10-6 reps for time of:
1-arm DB Power Snatch, 55#/35#
Pull-ups
(Courtesy of CrossFit KC)
Note - this is a power snatch, i.e., from the deck, not the hang. The reps are split between the left and right hands.
5 x 3
Compare to 02/11/10.
10 Down-backs
Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.
Original metcon:
20-16-10-6 reps for time of:
1-arm DB Power Snatch, 55#/35#
Pull-ups
(Courtesy of CrossFit KC)
Note - this is a power snatch, i.e., from the deck, not the hang. The reps are split between the left and right hands.
Monday 02/15/10
Power Clean
5 x 3
Compare to 01/24/10.
Strict Pull-ups
3 x max reps
(3 min rest between sets)
Compare to 02/07/10.
5 rounds for time of:
5 SDHP, 95#/65#
10 Slapping/Clapping or Regular Push-ups
20 Sit-ups
This was the original metcon for today:
10 Down-backs
Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.
5 x 3
Compare to 01/24/10.
Strict Pull-ups
3 x max reps
(3 min rest between sets)
Compare to 02/07/10.
5 rounds for time of:
5 SDHP, 95#/65#
10 Slapping/Clapping or Regular Push-ups
20 Sit-ups
This was the original metcon for today:
10 Down-backs
Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.
Thursday 07/09/09
Location: CHS
Time: 5:00 a.m.
Push Press
3-3-3-3-3
Compare to 05/31/09 or 05/19/09.
For time:
6 reps of 2 Down-backs, 30 sec rest between reps
Then 18-12-6 reps of:
Deadlift, 225#/155#
Burpees
Then 6 reps of 2 Down-backs, 30 sec rest between reps
The "6 reps . . . " part means you sprint 2 down-backs, rest 30 sec, sprint 2 down-backs, rest 30 sec, etc. We'll have the scoreboard up and running so we can keep track without needing watches (yes, you'll have to do a little math). This metcon is a modified version of a WOD found on CrossFit Football.
This Friday and Saturday (07/10/09 - 07/11/09), I will be attending the USA Weightlifting Sports Performance Course in Kansas City, so I will be posting optional rest/workout days for those two days. As always, what you do is clearly up to you - I'm just letting you know that I won't be posting specific WODs for those days. Sunday (07/12/09) will mark the start of the next 3-day cycle.
What's going on here? Post potential photo captions to comments. For those who are unaware, that's Becky and Kris (my sister) in this photo.
Time: 5:00 a.m.
Push Press
3-3-3-3-3
Compare to 05/31/09 or 05/19/09.
For time:
6 reps of 2 Down-backs, 30 sec rest between reps
Then 18-12-6 reps of:
Deadlift, 225#/155#
Burpees
Then 6 reps of 2 Down-backs, 30 sec rest between reps
The "6 reps . . . " part means you sprint 2 down-backs, rest 30 sec, sprint 2 down-backs, rest 30 sec, etc. We'll have the scoreboard up and running so we can keep track without needing watches (yes, you'll have to do a little math). This metcon is a modified version of a WOD found on CrossFit Football.
This Friday and Saturday (07/10/09 - 07/11/09), I will be attending the USA Weightlifting Sports Performance Course in Kansas City, so I will be posting optional rest/workout days for those two days. As always, what you do is clearly up to you - I'm just letting you know that I won't be posting specific WODs for those days. Sunday (07/12/09) will mark the start of the next 3-day cycle.
What's going on here? Post potential photo captions to comments. For those who are unaware, that's Becky and Kris (my sister) in this photo.
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