21.03.08 – 21.03.12

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!

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