5 Rounds for time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
Tag: Press
Categories
2009-12-14 UGS WOD
3 Rounds:
– Max Tactical Pushups
– Max Tactical Pullups
3 Rounds:
– 10 Sandbag Clean & Squat Drop
– 10 Jumping Lunges
3 Rounds:
– 5-10 Alternating Presses
– 10 Double KB Rows
4 Rounds:
– 5 Tire Flip & 5 Tire Jumps
(Note: Flip the tire and do 5 tire jumps, repeat 5 times each round.)
– 15 Ring Dips
100 Tire Tread Chops
(Note: Stand on top of the tire with feet outside the shoulder, lean down and strike the tread of the tire between your feet.)
Strength
Press to Failure
– 1 Press
Push Press to Failure
– 1 Push Press
Jerk to Failure
– 1 Jerk
Note: Start at 65-75% of press 1RM. Increase weight each round. Reset to 70-80% press 1RM for push press. Reset to 75-85% of press 1RM for jerk.
5 Rounds
– 10 Kettlebell Presses
– 10 Mountain Climbers
– 10 Kettlebell Rows
– 10 Double Unders
Press
-3×5 Press @ 75%
-4×4 Push Press @ 85%
-5×3 Split Jerk @ 95% (behind the neck)
3 Rounds
– KB Swing (50-40-30)
– Box Jump (40-30-20)
– Press (30-20-10)
Categories
2009-12-02 UGS WOD
5 Rounds:
75% of Max Press
1a. Max Rep Presses
1b. Push Presses (2 x Max Rep Presses)
4 Rounds:
2a. 100′ Tire Press
2b. 100′ Tire Row
3 Rounds:
3a. 10 Barbell Good Mornings
3b. 10 Med Ball GHD Situps
Categories
2009-11-24 UGS WOD
Warmup
– Row 500m
– Shoulder Mobility
– 10 Sandbag Clean and Press w/ Squat Drop
Weighted Pullups
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (2 minutes rest before each set)
Standing Press
– 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)
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
2009-11-20 UGS WOD
Week 3
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes