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Posts tagged ‘deadlift’

Mar 24

032513 MON

3/25 MON WOD: Deadlift demo

 Strength Dl 5-5-5 (65-75-85%)

WOD ‘Mrs Jackson If Your Nasty’. FT

40 DB Thrusters 25/35#
40 Deadlifts 50% of 1 RM
4 (sets) of 5 Pull ups/3 burpees
40 RKC KB Swings 53/70#
100 DU’s

* Pull up instruction series
* If you do not have DU’s take 5 min and work on skill then complete 100 singles
* New to CrossFit scale reps and weight

WU -
20 squats
20 lunges
10 DB push press
10 broad jump/burpee

Mar 12

031313 WED

3/13 WED STRENGTH: 2 Deadlifts @ 75-85% of 1RM EMOM for 6 min.

 -then-

Hero WOD – COE 10 Rounds For Time:
10 Thrusters 65/95#
10 Ring Push Ups (this will be helpful)

* Sub as follows: Regular push ups (working on external rotation), bent knee push ups or hand release push ups.
* New CrossFitters scale reps and weight

Cash out – Skin the cat (focus on mobility) – or – simulated skin the cat with PVC (K Starr and Carl P go over the drills)

Feb 3

020413 MON

2/4 MON 

STRENGTH: 5 rounds
5 DL @ 75%
REST 30 seconds
4 Broad Jumps/burpee
REST 1 minute

*Scale DL’s so that you can get all 5 pulls without needing to set the bar down.
*Note rest indicated.

 - then -

6 min AMRAP
25 WB’s 14/20#
20 DU’s
10 Push ups

Efficient movement for push ups with Carl P.

Jan 8

1/9 WED.

1/9 WED

WOD – Level 1 testing
“Christine”
3 RFT:
Row 500M
12 BW Deadlifts
21 box jumps 20/24″
* Christine will be a benchmark WOD listed as a Level 1 requirement. At level 1 you should be able to complete this WOD sub 15min as RX. Note box jump is women 20″, men 24″.

Nov 3

11/5 MON Compare to 9/20. Kelly Starrett - The DL Set Up.

Coach leads WU with skill:
Burgener
25 DL
25 Power Clean
25 Power Snatch

- Partner WOD – teams of two

P one - 5 DL EMOM
P two - AOE box jumps 20/24″
Switch
8 min AMRAP

rest 2 min

P one - 5 Power cleans EMOM
P two - AOE row for calories any damper
Switch
8 min

rest 2 min

P one - 5 Power snatch EMOM
P two - AOE Airdyne for calories
Switch
8 min

* Each team will have 1 bar. Change out weight for next group of exercises during 2:00 min rest
* Team mates work together to determine loads to be used. Work at 65% of 1 RM. If you need more than your partner do 8 reps instead of 5.
* No rollover calories. On your honor.

Sep 27

“Failure will not overcome me so long as my will to succeed is stronger” – Micheal S. Kirby

Feb 24


Don’t be afraid to go heavy. It is necessary.

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