Warm up:
5 min DROMs
2 min Airdyne
A: 3 rounds of:
Weighted pull-ups x 2-3 (3 @ #20)
Rest 30 sec
Strict pull-ups x Max reps (8 | 6 | 6)
Rest 3:00
B: For reps, 4 rounds of:
60 sec Airdyne
60 sec rest
60 sec SDLHP (#45)
60 sec rest
60 sec burpee box-over
60 sec rest
Score: 160
Showing posts with label sumo deadlift high pull. Show all posts
Showing posts with label sumo deadlift high pull. Show all posts
Friday, September 25, 2015
Monday, August 31, 2015
150826 OBX CrossFit
For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30
C/O:
4 min AirDyne
500m row
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30
C/O:
4 min AirDyne
500m row
Friday, April 10, 2015
150410 Aspiring Champions
Warm up
5 min DROMs
Conditioning:
Fight Gone Bad
3 x 5 1min stations
Wall Balls
Sumo deadlift highpull (75#)
Box jumps
Push press (75#)
Row for cals
Scores:
1: 32, 24, 19, 24, 12
2: 29, 17, 15, 17, 12
3: 22, 16, 12, 20, 12
Total: 283
Spartan 30/30
2:05
Spartan 30/30
2:05
Friday, March 27, 2015
150327 Aspiring Champions
Warm up
5 min DROMs
Conditioning:
Fight Gone Bad
3 x 5 1min stations
Wall Balls
Sumo deadlift highpull (75#)
Box jumps
Push press (75#)
Row for cals
Scores:
1: 31, 23, 27, 20, 7
2: 29, 16, 18, 17, 8
3: 25, 15, 14, 17, 7
Total: 274
Friday, March 20, 2015
150320 Aspiring Champions
Warm up
5 min DROMs
Xiaopeng
500m row
running
Burgener warm-up
Conditioning:
Fight Gone Bad
3 x 5 1min stations
Wall Balls
Sumo deadlift highpull (75#)
Box jumps
Push press (75#)
Row for cals
Scores:
1: 29, 20, 19, 22, 10
2: 30, 18, 23, 17, 9
3: 25, 12, 28, 15, 10
Total: 277
Tuesday, November 4, 2014
141104 Outlaw Power
Warm up:
5min DROMs
10 KBS
Conditioning:
3 rounds for time of:
row 500m (30-55# KB SDLHP)
20 55#KB Swings
Rest 1:1
Time: 9:42
5min DROMs
10 KBS
Conditioning:
3 rounds for time of:
row 500m (30-55# KB SDLHP)
20 55#KB Swings
Rest 1:1
Time: 9:42
Monday, October 27, 2014
141025 Outlaw (deload)
Warm up:
5 min DROMs
stick complex
Burgener warm up
Power:
1) Power clean 5 x 1 @ 65% (130)
2) Rack Jerk 5 x 1 @ 65% (105)
Conditioning:
4 rounds for total working time:
30 KB sumo deadlift high pull (55#)
20 KBS (55#)
Time: 14:01
5 min DROMs
stick complex
Burgener warm up
Power:
1) Power clean 5 x 1 @ 65% (130)
2) Rack Jerk 5 x 1 @ 65% (105)
Conditioning:
4 rounds for total working time:
30 KB sumo deadlift high pull (55#)
20 KBS (55#)
Time: 14:01
Wednesday, July 23, 2014
140723 Outlaw Power
Warm up :
5min DROMs
Barbell complex
2 min jump rope
Power:
1) Pause Power Clean from blocks 3RM (180)
Conditioning:
3 Rounds for time of:
Row 750m (SDLHP x 75)
20 TTB
50 Double Unders
Time: 6:55-5:57-6:15
5min DROMs
Barbell complex
2 min jump rope
Power:
1) Pause Power Clean from blocks 3RM (180)
Conditioning:
3 Rounds for time of:
Row 750m (SDLHP x 75)
20 TTB
50 Double Unders
Time: 6:55-5:57-6:15
Tuesday, July 1, 2014
140701 Outlaw Power Shoulder Press 5-5-5+
Warm up:
5 min DROMs
stick complex
Power:
1) Jerk from blocks 5RM (135#)
2) Shoulder Press 65-80-95-105-120-135(7)
Conditioning:
For time:
10 Clean & Jerks @ 75% of 1RM (195=145#)
Row 1K (100 SDLHP)
150' Handstand walk (150 shoulder touches)
Time: 14:32
5 min DROMs
stick complex
Power:
1) Jerk from blocks 5RM (135#)
2) Shoulder Press 65-80-95-105-120-135(7)
Conditioning:
For time:
10 Clean & Jerks @ 75% of 1RM (195=145#)
Row 1K (100 SDLHP)
150' Handstand walk (150 shoulder touches)
Time: 14:32
Thursday, June 12, 2014
140611 Outlaw Power
Warm up
5 min DROMs
Power
1) Pause clean 2-count top of knee 5RM (150#)
Accessory
1) Pendlay Rows 4 x 5 heavier than last week, rest :90 (180#)
Conditioning
4 rounds of:
3:00 to Row 500m (all-out)-rest remainder of 3:00 (SDLHP)
1:00 ME Muscle-ups (blue band) 11-9-8-9
1:00 Rest
5 min DROMs
Power
1) Pause clean 2-count top of knee 5RM (150#)
Accessory
1) Pendlay Rows 4 x 5 heavier than last week, rest :90 (180#)
Conditioning
4 rounds of:
3:00 to Row 500m (all-out)-rest remainder of 3:00 (SDLHP)
1:00 ME Muscle-ups (blue band) 11-9-8-9
1:00 Rest
Wednesday, June 4, 2014
140604 Outlaw Power
Power
1) Pause Clean (2 count at top of knee): 5rm (150#)
Accessory
1) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec. (175#)
Conditioning
For time:
Row 1k (sub: 100 SDLHP)
20 UnBroken Weighted Box Jumps 20″ AHAP (step down) (20# DBs)
30 TTB
10 UnBroken Weighted Box Jumps AHAP 20″ (step down) (20# DBs)
15 TTB
Row 1k (sub: 100 SDLHP)
Time: 16:48
1) Pause Clean (2 count at top of knee): 5rm (150#)
Accessory
1) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec. (175#)
Conditioning
For time:
Row 1k (sub: 100 SDLHP)
20 UnBroken Weighted Box Jumps 20″ AHAP (step down) (20# DBs)
30 TTB
10 UnBroken Weighted Box Jumps AHAP 20″ (step down) (20# DBs)
15 TTB
Row 1k (sub: 100 SDLHP)
Time: 16:48
Tuesday, May 27, 2014
140526 Outlaw Power Deadlift (deload week)
Warm up:
12mi bike ride
5 min DROMs
stick/barbell complex
Power:
1) Mid Hang Power Clean to 3RM (190#)
2) Deficit (2") Deadlift x 5 (focus on speed) 135-165-205
Conditioning:
12 min AMRAP of:
Row 500m (50 SDLHP)
20 strict pull-ups
50 Double Unders
Score: 1 round + 50 SDLHP + 20 pull-ups + 42 double unders
12mi bike ride
5 min DROMs
stick/barbell complex
Power:
1) Mid Hang Power Clean to 3RM (190#)
2) Deficit (2") Deadlift x 5 (focus on speed) 135-165-205
Conditioning:
12 min AMRAP of:
Row 500m (50 SDLHP)
20 strict pull-ups
50 Double Unders
Score: 1 round + 50 SDLHP + 20 pull-ups + 42 double unders
Thursday, May 15, 2014
140514 Outlaw Power Hang Cleans
Warm up:
5 min DROMs
Stick/barbell complex
Power:
Work up to 3RM Hang clean w/ 3 sec pause @ knee (170#)
Then 1x3@95% (160#), 1x3@90% (155#)
Accessory:
1A) Weighted GHR 3 x 15, rest when needed (BW)
1B) GHD Sit-ups 3 x 25, rest when needed
Conditioning:
4 rounds of
1:00 ME DU's
1:00 ME Row for cals (45# SDLHP)
1:00 ME Burpee Box Over 24/20" (20")
1:00 Rest
DU's went surprisingly well. Haven't done them much lately but a few times I got into a really good groove and knocked out 30+.
5 min DROMs
Stick/barbell complex
Power:
Work up to 3RM Hang clean w/ 3 sec pause @ knee (170#)
Then 1x3@95% (160#), 1x3@90% (155#)
Accessory:
1A) Weighted GHR 3 x 15, rest when needed (BW)
1B) GHD Sit-ups 3 x 25, rest when needed
Conditioning:
4 rounds of
1:00 ME DU's
1:00 ME Row for cals (45# SDLHP)
1:00 ME Burpee Box Over 24/20" (20")
1:00 Rest
DU's went surprisingly well. Haven't done them much lately but a few times I got into a really good groove and knocked out 30+.
Wednesday, May 7, 2014
140507 Clean from Blocks
Warm up:
5 min DROMs
BBG
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%
3RM=190#, 180# x 3, 170# x 3
Accessories
1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 25# DBs @ 20" box
1b) Russian KBS: 3×20 36/24kg 35#
Conditioning
3 rounds for time of:
Row 500m (50 sumo deadlift high pull)
50 Double-Unders
25 Thrusters 45/35#
Time:
2 rounds in 13:41
5 min DROMs
BBG
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%
3RM=190#, 180# x 3, 170# x 3
Accessories
1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 25# DBs @ 20" box
1b) Russian KBS: 3×20 36/24kg 35#
Conditioning
3 rounds for time of:
Row 500m (50 sumo deadlift high pull)
50 Double-Unders
25 Thrusters 45/35#
Time:
2 rounds in 13:41
Wednesday, February 6, 2013
130206 Shoulder Press
CFSB C1W3D5
Buy in:
5 min jump rope
5 min DROMs
Strength:
Shoulder Press 3 x 5
warm: 45 x 10, 60 x 10, 75 x 8, 90 x 6
work: 105-125-140
High rep set
95 x 20 (PR!)
Metcon:
4 rounds for time of:
15 sumo deadlift high pulls @ 1/2 BW (100#)
400m run
Time: 12:24
Cash out:
5 min stationary bike
L-sit (hang from pull-up bar) practice
Accumulate 1 min in tuck position
:10 x 6
Presses felt very strong today. Shoulders were well rested as they didn't get much work the last few days. The high rep PR was a long time coming. Was stuck at 19 for the longest time. Felt like I could have gotten 25.
Buy in:
5 min jump rope
5 min DROMs
Strength:
Shoulder Press 3 x 5
warm: 45 x 10, 60 x 10, 75 x 8, 90 x 6
work: 105-125-140
High rep set
95 x 20 (PR!)
Metcon:
4 rounds for time of:
15 sumo deadlift high pulls @ 1/2 BW (100#)
400m run
Time: 12:24
Cash out:
5 min stationary bike
L-sit (hang from pull-up bar) practice
Accumulate 1 min in tuck position
:10 x 6
Presses felt very strong today. Shoulders were well rested as they didn't get much work the last few days. The high rep PR was a long time coming. Was stuck at 19 for the longest time. Felt like I could have gotten 25.
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