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Archive for December 7th, 2009

2010 CrossFit Games WOD (Week 21 / Day #141)

December 7th, 2009 No comments

WO#1
Barski Snatch 5×3/50-75% & AFAP (Time each set and rest 1:1, work to rest ratio.)
Clean+Hang Clean 5×1+1/50-75% & AFAP (Time each set and rest 1:1, work to rest ratio.)
Alt Leg Split Jerk 5×1+1/50-75% & AFAP (Time each set and rest 1:1, work to rest ratio.)

WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Back Squats 10×10/77.5%
Deadlift 10×10/77.5%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops  after that, its OK!

Categories: CrossFit Games

Sport Specific Workout

December 7th, 2009 No comments

Lacrosse Off-Season

Junior/Senior:
Power Snatch 7×2/
Deadlift 10/ 2×8/ 2×6/

Freshman/Sophomore:
Hang Power Snatch 10×1/ACAP
Deadlift 3×10/

Team:
MedBall Plyos
3×10ea
Squat Toss
Ball Slam
Scoop Toss
Half Rotation (off wall)
Full Rotation (off wall)
Chest Pass (off wall)
Over Head Straight Arm Pass (off wall)

5 Rounds of:
8 Pull Ups
8 Push Ups
8 Sit Ups

Categories: Sport Specific

Olympic Weightlifting WOD (Week 21 / Day #141)

December 7th, 2009 1 comment

Half Way!!!

WO#1
Snatch 6-8×2/
Clean & Jerk 6-8×2/
WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Under 5 years of experience:
Back Squats 10×10/77.5%
RDL’s 10×10/77.5%
Over 5 years of experience:
Back Squats 10×5/77.5%
RDL’s 10×5/77.5%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops  after that, its OK!

Categories: Olympic Weightlifting