Posts tagged with ‘deadlift’

  • WOD Blog | Workout of the day

    WEDNESDAY 17-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    3 snatch deadlift
    2 hang power snatch
    1 overhead squat
    – Same load across

    B. CONDITIONING

    AMRAP 7:
    10 DB snatch, 22.5/15
    10 goblet reverse lunges, 22.5/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    1 snatch deadlift
    1 hang snatch
    1 overhead squat
    – Ascending load

    B. CONDITIONING

    AMRAP 7:
    7 power snatch, 45/30
    10 OH reverse lunges, 45/30

  • WOD Blog | Workout of the day

    THURSDAY 11-10-2018

    - by Admin

    ENDURANCE CLUB

    “Boat Race”

    3 Rounds for Time:
    500 meter Row
    400 meter Run

    Rest 3 minutes between rounds

    Score is total time (including rest) it takes to complete all three rounds.

    CROSSFIT

    A. LOWER BODY STRENGTH

    Deadlift
    Establish a TnG 10RM in 15 minutes

    You may pause at lockout but you have to touch and go on the ground.

    B. UPPER BODY PULLING

    Standing vertical row (DB/KB)
    Max reps/side at 25% BW
    1 attempt

    C. CONDITIONING TEST

    For time:
    100m sled push, load the KB
    400m KB goblet carry, 32/24
    50 KB SDHP, 32/24
    200m KB suitcase carry, 32/24

  • WOD Blog | Workout of the day

    FRIDAY 14-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5x 5/leg

    Superset with:

    DB bent over rows

    5 x 10, all heavy

    B. CONDITIONING

    EMOM 12:
    1: 14 alt. DB snatch, 20/12.5
    2: 7 burpees
    3: 12/7 cal. row

    LEVEL 2

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5 x 5/leg (across, all heavy)

    Superset with:

    Strict weighted C2B chin-ups

    5 x 5, across

    B. CONDITIONING

    EMOM 12:
    1: 18 alt. DB snatch, 22.5/15
    2: 10 ring dips
    3: 15/9 cal. row

  • WOD Blog | Workout of the day

    WEDNESDAY 29-08-2018

    - by Admin

    HAPPY BIRTHDAY TO ART DE LACERDA!

    LEVEL 1

    A. STRENGTH CONDITIONING

    7 giant sets of:
    5 deadlifts, build to your heaviest 5
    8-12 pull-ups
    Max pike push-ups
    10 DB sit-ups

    *Rest as needed between sets

    LEVEL 2

    A. STRENGTH CONDITIONING

    7 giant sets of:
    2 deadlifts, build to your heaviest 2
    5-8 strict C2B pull-ups
    Max strict tempo HSPU (3012)
    10 GHD sit-ups

    *Rest as needed between sets

  • WOD Blog | Workout of the day

    TUESDAY 21-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Deadlift
    5 x 5
    Build to your heaviest quality 5 for the day. All reps must have a controlled
    descent and a reset on the ground

    – Superset with:

    8-12 strict pull-ups

    B. MIDLINE

    Tuck up to inverted hang
    5 x 3
    Tuck up to inverted hang, hold for 2 sec and return to start. Repeat for a total of
    3 reps.

    *Row/bike/ski while resting

    LEVEL 2

    A. STRENGTH

    Deadlift
    5 x 5
    Build to your heaviest quality 5 for the day. All reps must have a controlled
    descent and a reset on the ground

    – Superset with:

    5-8 Strict C2B pull-ups

    B. MIDLINE

    Back lever
    8 x 3
    Descend as low as you can while maintaining an open hip, return to inverted hang and repeat 3 times

    *Row/bike/ski while resting