Posts Tagged ‘deadlift’

5 Rounds for time of:

20 Push ups

20 Dumbbell swings

500m Row

Choose a dumbbell you can do 20 reps for and use that weight.

Matt S Push Press

4 rounds for time of:

5 Overhead Squats (40kg)

10 Thrusters

15 Push press

200m Run

Workout Courtesy of CFX.

Scale weight as required. Don’t use a rack drop weights to floor and recover fom floor in between sets and if you need rest. You remember overhead squats from last week, don’t you?

Pukie the clown.

Rest Day

or

“Erin”

Five rounds for time of:
20kg split clean, 15 reps
21 Pull-ups

“The only way of finding the limits of the possible is by going beyond them into the impossible.”
Arthur C. Clarke

Dumbbell Thruster

“Coach Rut’s Dumbbell Bear”
Every minute on the minute for twenty minutes, do

5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

Use 40% of bodyweight that is if you weigh 80kgs then use 2 x 20kg dumbbells. Count successfully completed rounds on the minute then finish as many rounds as possible in time remaining and record both. e.g.12/10.

WOD courtesy of Pioneer Valley CrossFit

Pioneer Valley CrossFit

After warming up practice a skill like overhead squats. Even if you use a broomstick. Remember, for the overhead squat, weight on the heels, knees out over feet, locked out elbows, active shoulders and keep the bar in the frontal  plain.

Then:

10 rounds for time of

15 Deadlifts 60kg

15 Push ups

Compare to 21 April 2009