• Ron McKinstray

Deadlift +


1 round of the CrossFit Warm-up

then

DEADLIFT : click for video

In 20 minutes establish a 5 rep max deadlift

then

4 x 4

4 minutes ON 2 miuntes OFF, 4 rounds

21/18/15/12 cals M (ie decreasing each round)

18/15/12/9 cals F (ie decreasing each round)

3 box jump

3 deadlift (70/50)

row once only each round in time remaining as many reps as possible.

Increase the box and deadlift by 3 reps each time, eg :

3 - 3 > 6 - 6 > 9 - 9 > 12 - 12 > 15 - 15


32 views0 comments

Recent Posts

See All

WOAH Wednesday 20/01/21

"Bear Drylls" 2 x 12 min AMRAP's 6 min rest between 05 Burpees 10 Push ups 15 Air Squats 20 Mountain Climbers or 6 m Bear Crawl ( 3 m out 3 m back ) BB, DB, KB, MB, SB Alternative "THICCC" Every 3 min

WOAH Tuesday 19/01/21

"Full Body Pyramid" Complete 3 Rounds For Time 10 Burpees 20 Push ups 30 Sit ups 40 Air Squats 50 Mountain Climbers 40 Alt Leg Lunges 30 Jumping Jacks 20 Plank Jacks 10 Pike Push ups ( https://youtu.b

WOAH Monday 18/01/21

7 min AMRAP # 1 2, 4 , 6 , 8, etc Box Jumps/Steps KB/DB Swings (Find something to Swing) 3 min Rest 7 min AMRAP # 2 2, 4, 6, 8, etc Sit ups SA DB/KB Thruster (Split between Right & Left) or BB, MB, SB

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon