9/26/2010

''Heavy Deadlift Triples'' (09.27.2010)

Warm-up Drills (09.27.2010)
Run 400m
3 Rounds of
''Burgener Drill'' (45lbs/PVC)
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill

''Heavy Deadlift Triples'' (09.27.2010)
Work up to a heavy Deadlift triple. Your 1-rep max or 3 rep record data can be used to project what loads should be used.
Warm-ups sets should be 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Charles Fran-son'' (09.27.2010)
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
15 x Pull-ups
Run 200m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.27.2010)
Swim, Bike, Run, or Row (C2)

5:00 x 2:00 rest
5:00 x 2:00 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest

Hold maximal distance possible on each of the set intervals.

Post distances to comments.

4 comments:

Anonymous said...

Max DL - 240#
40#DB - Thrusters / PU's no band
30:??
Mike D

Mtn Rob said...

245lb
24:13 w/35lbs

lewis.robertdavid@gmail.com said...

20100927
-Heavy Deadlifts
285-315-330(PR)

-Charles Franson
22:32 (35#)



-Bert

Peter said...

Dead Lift Triples: 155/175/185/205/225 PR!

Charles Franson with 30# DB's
26:15