Day: November 22, 2009

Categories
CrossFit Workouts

2009-11-23 WOD

Warmup
– Row 500m
– Shoulder Mobility
– Hip Mobility

3 Rounds:
– 15 KB Swings
– 10 KB Sumo Deadlift High Pulls (SDHP)
– 5 KB Goblet Squats

CrossFit Total

Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM

The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.

Post your Total to comments.

Article:  The CrossFit Total by Mark Rippetoe

Categories
Underground Strength Workouts

2009-11-23 UGS WOD

Warmup
– Row 500m
– Hip Mobility
– 5 Sandbag Shoulders w/ Squat Drop (each side)

Power Clean
– 3 x 5 reps (2 minutes rest before each set)

Deadlifts
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)