Friday 11.04.11

Three jerks at different stages in the movement.
SWOD: Deadlift 5-5-3-3-1-1

Metcon: As many rounds possible in 12:00 of:
-15 Sumo Deadlift High Pulls (95/65#)
-15 Burpees (jumping over your barbell)

On deadlifts, we are training today, not performing the CrossFit Total so a 1rm is not necessary.  Go heavy, but use great form.

Post weight and rounds to comments.

9 comments:

  1. SWOD: 195x5, 205x5, 215x3, 225x3, 245x1, 255x1
    Metcon: 4rds + 15 SDHP

    Melissa is the best partner!!!

    ReplyDelete
  2. SWOD: 225x5 + 20# q rd to 325x1

    MetCon: 6rds + 2 sdhp

    ReplyDelete
  3. WOD:21-15-9
    butterfly pullups
    sit ups
    banded ring dips

    ReplyDelete
  4. SWOD: 195X5, 210X5, 220X3, 230X3, 245X1, 255X1 (PR)
    Metcon: 4 rounds plus 10 sumo

    ReplyDelete
  5. swod: max 35
    metcon: 2 rounds + 15 sumo (35 lbs)

    ReplyDelete
  6. Swod: 165x5, 185x5, 195x3, 205x3, 215x1, 225x1
    Metcon: 3 rds

    ReplyDelete
  7. SWOD: 445X1 NEW PR
    METCON: 4 RNDS PLUS 8 SHDP

    ReplyDelete
  8. swod;205 2x5, 235 2x3 ,265 2x1
    metcon; disaster..25# on the right 35# on the left :/ correct that..second rep 1st set went into my chin..argh!! fight through 3 reps shy of 4 rnds. tomorrow is a new day.

    ReplyDelete