Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 60% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Tag: Clean
Lower Body Max Effort
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 55% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
KB 600 Chipper
– 100 KB Swings (Each Arm)
– 100 KB Clean and Press (Each Arm)
– 100 KB Rows (Each Arm)
Lower Body ME
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
AMRAP – 20 Minutes
– 5 Clean & Press
– 10 Squat Thrusts
Pullup
– 1 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Clean Pull
– 5 x 3 Reps
Clean High Pull
– 5 x 1 Reps
Categories
2010-01-08 UGS WOD
5 Rounds
1a. 5 KB Clean and Press
1b. 10 KB Front Squats
3 Rounds
2a. 10-15 KB Rows
2b. Leg Blaster
3 Rounds
3a. 10 Knees to Elbows
3b. 10 Tire Flips
4 Rounds
200′ Tire Drag
Push Press
– 2 Rep Max
Clean and Jerk
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Barbell Good Morning
5 x 5 Reps
“Grace”
Courtesy of CrossFit
– 30 Clean and Jerks for time