Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 70% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Author: CrossFitMGM
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 70% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Turkish Getups
3 Rounds
– 800m Run
– 150′ Lunge
Categories
2010-02-03 UGS
5 Rounds
1a. 5-10 Alternating Presses
1b. 5 Alternating Rows
5 Rounds
2a. 10 Double KB Front Squat
2b. Suicide Runs
3 Rounds
3a. 5 Hang Cleans
3b. 100′ Tire Press
5 Rounds
4a. 200ft Farmer’s Walk
4b. 10 Sledge Strikes
Deadlift/Box Jump
– Deadlift (10-9-8-7-6-5)
– Box Jump (20-18-16-14-12-10)
Upper Body ME
1. 5 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Lower Body ME
1. 5 RM Rack Pulls
2. 5 x 3 Squat Cleans
3. 5 x 5 Split Squats
4. 5 x 5 Reps Weighted Situps
Press/Push Press
Five Rounds:
1a. Max Reps Press
1b. x 2 Push Press
Four Round Circuit (45/15)
– KB High Pulls
– KB Presses
– KB Rows
– KB Swings
Categories
2010-02-01 UGS
5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans
5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions
50 GHD Situps or 50 Weighted Situps