Saturday, December 10, 2011

Deadlifts, Double Unders, Toes To Bar

Charles with the Appleton Crossfit gang.  Kirsten did today's workout.  The Appleton workout is below.

Warmup 10’
Skill 5’
  • Kick To Handstand
Strength 10’
3 rounds of
  • 5 Deadlifts  @ 75% [wmv][mov] (setup [wmv][mov])
  • 20 Double Unders [wmv][mov]
  • 10 Toes To Bar
Time limit 15 minutes
Stretching 5’
MWOD - 10’
Test/retest: knees out at bottom of squat.
1. Wrap above the knee with PT strength strip, 50% stretch.
2. Do 20 squats.
3. Unwrap.

Jump Rope 3 min.
30 Walking Lunges
Dot Drills (we are so going to do these!)
Plank series

Lift: OHS 3-3-3

WOD: 100 deadlifts 225/135#
5HSPU or 10 HR Push-ups if you let go of the bar.

Results from Appleton:

1 comment:

  1. The Friday WOD:
    Power Clean 5X75: Form a little sloppy, back off 5 lb: 5X70, 5X70.
    WOD time 7:40. Used 145 lb DL, and rings for the TTB. I thought that the deads would get me, but it was the TTB! Always a surprise.


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