This time Freddy Camacho goes over the deadlift technique (conventional).
SWOD: Deadlift 1x5. Add 5-10 pounds over your 5rm from 5.27.11.
Metcon: 12:00 AMRAP:
-10 Push Ups (Scale up to ring push ups if you're feeling it)
- 10 Box Jumps (24/20)
- 10 SDHP's (95/65)
For the SWOD, work up to a comfortable heavy load (I like to do one heavy single, but not a max, over the 5rm weight), and then go for a new 5rm. Conventional or sumo deadlifts are acceptable. DO NOT TOUCH AND GO ON THESE REPS! Set the bar down and pause at the bottom on each rep, reset your grip without taking your hands off the bar, and go again. Remember we are training to increase our CrossFit Total score, which is coming up at the end of this month!
Post weights and rounds completed to the comments section! bc
Hope to see the morning crew on Wednesday! Had a biopsy and dr's orders were no lifting....so disappointing when I was just committing to 3 days a week....well at least everything is ok with my test. See you girls on Wednesday!
ReplyDeleteSWOD: 185x5
ReplyDeleteMetcon: 5 rds + 6 push ups as rx'd
SWOD: practiced sumo deadlift with 85#
ReplyDeleteWOD: 7 rds with 35#
Swod 245#X
ReplyDeleteMetcon 5 Rds+10 PU's
#30" box,Ring PU, 95#SDs
SWOD 395X5 "PR" BIG TIME
ReplyDeleteMETCON 115 SDHP & RING PUSH UPS. RNDS 5 OR 6, I LOOSE COUNT WHEN I START HYPERVENTILATING.
Swod: 185x5
ReplyDeleteMetcon: 7 rds + 3 box jumps (I thought I only had 6+ rounds but Holly said I had more so I guess I lose count when I'm hyperventilating too)
SWOD: 315 lbs.
ReplyDeleteMetcon: 7 rnds. Ring pushups on 24" box.
STRONGMAN WARMUP:
ReplyDelete8 stones to shoulder @93#
16 burpies
6 stone to shoulder @116#
12 burpies
4 stone to shoulder @173#
8 burpies
CFFB SWOD:
425# deadlift x5
CFFB WOD:
10,9,8,7,6,5,4,3,2,1,
strict pullup
plate slams @45# 14:23
swod only: snatch 1rm..75,85,95,100..failed at pr attempt 106 , clean&jerk..95,115,135,145,155pr
ReplyDelete255 dl x 5
ReplyDelete6rds + 3 pus... Ring push ups and subbed wall balls for box jumps
SWOD: 205#x5 *that's +5 from my last 5 rep.
ReplyDeleteMetcon: 2 deadlift highpulls shy of 6 rounds.