Day: February 9, 2010

2010-02-10 UGS

UGS 300
– 10 Jumping Lunges
– 50 KB Swings
– 10 Jumping Lunges
– 50 Sledge Strikes
– 10 Jumping Lunges
– 50 Sandbag Shoulders
– 10 Jumping Lunges
– 50 Goblet Squats
– 10 Jumping Lunges
– 50 KB Clean & Press

Tags Clean, Lunge, Press, Shoulder, Sledge Strike, Squat, Swing

CrossFit Workouts

2010-02-10 WOD

Post author By CrossFitMGM
Post date February 9, 2010

Five Round Barbell Complex for Weight:
– 10 Deadlifts
– 5 Hang Cleans
– 5 Front Squats
– 5 Push Presses
– 10 Deadlifts

Start light and work up. Keep the bar moving and don’t break your grip.

Tags Clean, Deadlift, Press, Squat

Strength Workouts

2010-02-09 Strength WOD

Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Reps Bentover Barbell Rows
3. 5 x 10 Reps Ring Dips
4. 5 x 5 Reps Weighted Situps

Push Press – With bar racked on the front of the shoulder, dip down, keeping shoulders over your hips, and drive up. Follow the upward momentum of the bar with a press to lockout position overhead.

Bentover Barbell Row – Bent at the waist and back in full extension, with knees slightly bent, pull the barbell from arms fully extended into the stomach while keeping the elbows close to your torso. Develops the spinal erectors and upper back.

Ring Dip – Increases shoulder strength and stability. Use band between the rings under the knee to assist.

Weighted Situp – Hold a plate, kettlebell(s), or barbell at arms-length above your shoulder. Situp and rotate arms to keep weight above the shoulder.