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Friday, 2 December, 2011

Posted by Mandee on December 1, 2011   |   17 Comments

Warm-up:

1 Round of

Partner 1: Row 200m

Partner 2: AMRAP Perfect air squats!

Switch places

1 Round of

Partner 1: Row 200m

Partner 2: burpees

Switch places

 

Workout:

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

Powerlifting:

A. Squat Snatch 7 x 1; Build slowly. Each rep must be smooth and fast. No misses. Rest 1:30

B. Hang Squat Clean; Build to a heavy single. Rest as needed between efforts

C. 5 Sets All Out

5 TnG Heavy Deadlifts

10 Burpees AFAP

Rest 9x Work

 

For Competition and Community: CrossFit Bellevue” with Dan Cerrillo,CrossFit Journal preview video [wmv] [mov]

“CrossFit Total”

 

17 responses to “Friday, 2 December, 2011”

  1. Dennis says:

    Nice Pic of, The Man, The Myth, and The Legend!

  2. DaveC says:

    Aside from the fact that I’m a little to beat up to perform well on anything (and the too-frequent presence of burpees), my reaction to the programming is: tonight’s a great night to be a crossfitter!

  3. Tye says:

    BS 275-295-305(X)
    SP 145-155(X)-150(X)
    DL 365-385-400(PR)

    Total – 840; PR by 30 lbs

  4. AP says:

    BS 245
    SP 120
    DL 335
    CF Total 700 (PR by 5)

    Mixed about this CF Total. Couldn’t match current PRs, (off by 15 on BS, no change on SP and off by 20 on DL), but then PR’d on CF Total by 5 pounds. I’m sure I’m not the only one frustrated when this CF Total phenomenon occurs. Until next time.

  5. Justin says:

    BS 345(x)-335-345
    SP 165-175(x)-170(x)
    DL 425-445-455
    Total 965

  6. steve price says:

    CFT:920 1″ on my squat depth cost me 40#. Got scared at the bottom and came up too early! Should have gotten 405#. 365#/140#/415# I’ve “for sure” got to work on the shoulder press. I turned 45 back in September but I feel like I can still make huge leaps on my crossfi total and crossfit wods in general! Big Thanks to our coaches and the crossfit methodology!!!

  7. Mandee Miller says:

    BS: 205 (PR)
    SP: 105
    DL: 290 (PR)
    Total: 600 (PR by 35#)

  8. Brian says:

    BS: 285 (20# PR)
    SP: 135
    DL: 385

    Total : 805# (PR by 20#)

  9. Jane says:

    BS: 165# (PR)
    SP: 85#
    DL: 225#
    Total: 475#

    I felt like a had some more in the tank for both BS and DL, just ran out of time…oh well, next time!

  10. Jamie Flynt says:

    Being away for a couple of weeks didn’t do me well (maybe it was all of the pecan pie)

    BS: 205# (I will work on form Tracey!)
    SP: 110#
    DL: 295 #(PR)

    total: 610#

  11. Ben says:

    Back Squat – 245
    Press – 115
    Deadlift – 345

    Total = 705

    These were all PRs

  12. DaveC says:

    BS – 260
    SP – 135
    DL – 330
    Total 725 (PR)

    Although it isn’t a terribly impressive number, hitting 330 on the DL was a big relief, been struggling for a couple months to get past the 315-325 range. For whatever reason, I tend to hit long plateaus on that lift.