Monday 21.03.08
Ellen
3 rounds for time of:
20 Burpees
21 Dumbbell Snatches, 50/35 lbs
12 Dumbbell Thrusters, 50/35 lbs
Use a single dumbbell on the snatches and a pair for the thrusters.
Super Fitness Robot time:
9:30 or less.
More Likely time:
15:30 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Tuesday 21.03.09
CrossFit
Forthcoming
For time:
100/70 Bike Calories
100 Sit-ups
10 Rope Climbs, 15 ft
50/35 Bike Calories
50 Sit-ups
5 Rope Climbs, 15 ft
*Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Concept 2 Bike Erg 1.4x.
Schwinn Airdyne 1.5x.
Super Fitness Robot time:
27:00 or less.
More Likely time:
43:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Weightlifting
Snatch
(70% x 1, 74% x 1, 78% x 1) x 3
Clean & jerk
(70% x 1, 74% x 1, 78% x 1) x 3
Back squat
75% x 6 x 4 – 3 sec pause in bottom
Wednesday 21.03.10
Clean & Jerk
4-4-4-4-4
*Use the heaviest weight you can for each set. Rest as needed between sets.
Super Fitness Robot load:
70% or more of 1RM full clean and jerk.
More Likely load:
55% or more of 1RM full clean and jerk.
(consider scaling if this seems unrealistic)
For the Cardio Freeeeeaks:
AMRAP 25 mins:
8 Clean & Jerks, 95/65 lbs
10 Toes-to-bars
Run, 400 m
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Thursday 21.03.11
CrossFit
Long way home
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Russian Kettlebell Swing, 53/35 lbs
Super Fitness Robot time:
14:00 or less.
More Likely time:
18:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Weightlifting
Snatch
heavy single; 75% of that x 1 x 3; 1 min rest on drop sets
Clean & jerk
heavy single; 75% of that x 1 x 3; 1 min rest on drop sets
Front squat
heavy single; 80% of that x 3 x 3
Friday 21.03.12
CrossFit Open 21.1 prep!
CrossFit Miramont Weekly Workouts 