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Strength:
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
Metcon:
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
Extra Credit:
Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s.
Deadlifts, Power Cleans, Hang Power Cleans, Squat Cleans Read More »
For time:
Run 800 meters
50 Back Squats 135/95
50 Deadlifts 135/95
Run 800 meters
35 Back Squats
35 Deadlifts
Run 800 meters
20 Back Squats
20 Deadlifts
Run 800 meters
5 Back Squats
5 Deadlifts
Run, Back Squats, Deadlift Read More »
Deadlift – 1 rep
THEN
11.3
As many reps as you can in 5:00
Squat Clean 165/110#
Jerk 165/110#
*You must complete the Squat Clean before moving onto the Jerk and you must complete the Jerk before moving onto the next Squat Clean. If you miss a Jerk attempt, you may Power Clean it to set up the Jerk.
Deadlift and Open Workout 11.3 Read More »
Clean and Jerk – 1 rep max
THEN
Diane
21-15-9 reps, for time, of:
Deadlift 225/155#
Handstand Push-ups
Clean and Jerk, Diane Read More »
Deadlift – 5 rep max
THEN
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 1.5/1 pood
60 Sit-ups
70 Burpees
Deadlift, Handstand Push-ups, Pull-ups, Kettlebell Swings, Sit-ups, Burpees Read More »
Hang Power Clean
-work up to 85% of your 1 rep max. Working on technique today.
THEN
“DT”
5 rounds, for time, of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
Hang Power Clean and Hero WOD: DT Read More »
Press – 3 rep max
THEN
5 rounds, for time, of:
5 Deadlifts 275/185#
10 Burpees
Press, Deadlift, Burpees Read More »
Press – 5 rep max
THEN
CrossFit Games Open Workout 13.2
10:00 AMRAP of:
5 Shoulder-to-overhead 115/75#
10 Deadlifts 115/75#
15 Box Jumps 24/20″
Press and CrossFit Games Open Workout 13.2 Read More »
