Monday, June 25, 2012

MAX EFFORT MONDAY




(A) Pistol Squat (10min)
Work on OHS Bar Pistols or Work Progressions on Standard Pistols

(B) 3 Sets of Jerk Complex + Pullup Complex

3 x Push Jerk + 1 x Split Jerk
THEN IN BETWEEN SETS
Perform 5 x Strict Pullups + MAX Effort Kipping Pullups

Note: Strict Pullups are unbroken, then straight to Kipping.
*See Coach for scaling

(C) 3 Rnds of Every 2:30 perform
400m run + 15 KB Swing 24/16
*Record remaining time left for each round & that's your score. MORE time = Good in this one kids.

Note: If your 400m time is > 1:45, take a stop watch & run 52 seconds then run back.

4 comments:

  1. A). Pistol Progressions

    B). 70 kgs.
    5+1
    5+3
    5+5

    C).
    1.59
    2.26 (+2sec penalty) = 2.28
    14 swings, see 2 sec penalty above.

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  2. OH pistols with dowel 3 x 10

    Complex
    43,44,45kg
    5+10
    5+12
    5+15

    WOD
    55 secs

    Tabata hollow rock with double heel drops in 10 secs rest
    Tricep pushups 10 secs on 10 secs off accumulated 55 in 2.30 secs

    Adios amigos

    Good bunch of sunshiners this morning :)

    ReplyDelete
  3. Pistols: Overhead Pistol Squat 20kg/both legs

    A) 83.6kg
    - 5+ 25
    - 5+ 10
    - 5+ 15

    B) total score: 92sec

    I'll admit I was a little girl this morning...

    "You can cry, just don't be a cry baby!" - Chris Spealler

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  4. I have been following the main page all year and one legged overhead squats have been popping up semi-regurarly so it was no suprise to see them programmed in the last 3 weeks until the CrossFit Games. Another one to pop up has been the L-Sit pullup.
    Pistols then,
    Strength this am with the CFPers. 71kg, 76kg and 80kg(F) with 5/15, 5/10, F on the pullups.

    Part B with the CFS crew tonight. Accumulated 73 seconds of rest. Thought of you Dan M when Brendan said to me geez you run alright. I said that's right mother fucker, you should see me over 100m. Gold

    ReplyDelete