02.07.11: Triple Extension

Pause the video at 1:13 and note the triple extension ... Pisarenko = Awesome ... lets all strive to be awesome today!

Monday, February 7
CFFM SWOD:
Power Snatch 5 x 2 @ 90-95% of 1-RM
*Reference 01.27.11 for recent 1-RM
----------
CFFM DWOD = CFFB DWOD
----------
CFFB SWOD:
Squat 5x1
Close Grip Bench 5, 5, 5, 5, 5
----------
CFFB DWOD:
Complete 5 rounds:
Max Push Ups
Sprint 50 yards
*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.
*The rest & recovery for this workout is the 50 yard walk back to your starting position.
Post total push ups to comments.
----------
CFG Prep, Phase III, Wk 6
1.) Kettlebell Drills 15 min
2.) Work to 1-RM Deadlift w/chains
3.) WOD #1 (NFT/80%) 10 rounds of: 1 Rope Climb Ascent + 5 DL @ 225# (+ chains) + 15 KBS @ 70#
----break----
4.) WOD #2 CrossFit Benchmark Workout “Lynne” 5 rds of bodyweight bench press + max rep pullups for total score
5.) 100 Toes-2-Bar + Plank holds 2 x 2 min