Posts tagged with ‘deadlift’

  • WOD Blog | Workout of the day

    WEDNESDAY 25-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 clean deadlift + 2 hang power clean
    5 sets, ascending

    B. CONDITIONING

    For time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Single arm DB hang power clean, 20/15
    Burpee

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 rounds:
    3 cleans, 75-80% each set

    B. CONDITIONING

    In pairs, for time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Dbl KB (squat) clean, 24/16
    Burpee

    “I clean, you clean, I burpee, you burpee”

  • WOD Blog | Workout of the day

    WEDNESDAY 18-04-2018

    - by Admin

    LEVEL 1

    A1. STRENGTH TEST 2

    Deadlift
    5RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Max duration handstand hold
    1-2 attempts

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

    LEVEL 2

    A1. STRENGTH TEST 2

    Deadlift
    3RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Strict deficit HSPU
    1RM (centimeters)
    Work up to your deepest deficit for 1 rep.

    If you can already get shoulders to hands, go for max unbroken reps at that deficit.

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    Power clean, 85/60
    HSPU

  • WOD Blog | Workout of the day

    WEDNESDAY 04-04-2018

    - by Admin

    HAPPY BIRTHDAY TO CARL MORRITT AND NOA CHRISTODOULAKIS!

    LEVEL 1

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps. 5th rep
    ends after lowering the 5th rep. If you dump it does not count.

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 55/40
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

    LEVEL 2

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps. 5th rep
    ends after lowering the 5th rep. If you dump it does not count.

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 85/65
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

  • WOD Blog | Workout of the day

    TUESDAY 27-03-2018

    - by Admin

    HAPPY BIRTHDAY TO ROUSSEAU HAGER AND NIC SOUVARIS!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    6 rounds for time of:
    75 singles
    6 pull-ups
    6 push-ups
    12 DB hang (power) clean + jerk, 15/10*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    LEVEL 2

    A. CONDITIONING

    6 rounds for time of:
    75 double unders
    6 ring muscle-ups
    12 DB hang (power) clean + jerk, 25/15*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    GI JOZI

    Buddy Workout

    Buy in: 120 cal Air Bike / Ski Erg

    7 Rounds
    DU / Skip 60 / 120
    Band Sprint 50m + Walk Back each
    Burpee Pull Ups x 20

    Cash Out: 120 Air Bike / Ski Erg

  • WOD Blog | Workout of the day

    MONDAY 19-03-2018

    - by Admin

    HAPPY BIRTHDAY TO URSULA LANGENFELDT!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 8:

    HS/HSPU progression*

    *Choose a progression you can work
    on for the 8 minutes.

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    Strict push-ups
    KB SDHP 24/16 OR SDHP 40/25

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 8:

    Every 2 min x 8 rounds:
    Handstand walk*

    *Choose your adventure!

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    Strict HSPU
    SDHP, 52/35