Deadlift
5 x 5
Click here for a great introduction to the deadlift. This video features Greg Glassman, the founder of CrossFit.
"The Chief" (Modified)
Max rounds in 3 min of:
3 DB Hang Power Cleans, 65#/45# (per DB)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 3 cycles. Record rounds completed for each of the 3 cycles. The regular version of "The Chief" contains 5 rounds instead of 3, and power cleans are used (135#/95#) instead of DB hang power cleans. You may click the highlighted links above for descriptions and demonstrations of both versions of the clean.
Baseline Metcon and Skill Work (11/05/09)
12 comments:
Deadlift 5x5 using 45# and 65#
3DB Hang Power Clean(15#)
6 Push up
9 Squat
3min AMRAP(4reps, 6push, 5squat)
1 min rest
3min AMRAP(5reps)
1min rest
3min AMRAP(5reps,3DB)
WOD
Deadlift
5x5
2 @ 45#
1 @ 65#
2 @ 85#
"The Chief" (Modified)
Max rounds in 3 min of:
3 DB Hang Power Cleans, 15#
(per DB)
6 Push-ups
9 Squats
3, 3, 3 2/3
dead lift 5x5
1x45
2x45
3x45
4x65
5x85
The Chief
3 DB power cleans (15# db)
6 push up
9 squats
Reps/3 min AMRAP: 4+ 6pu, 5, 5 +1 squat short of 6 reps!
Great job everyone!
Deadlift 5x5
3x3 @ 45#
1 x 5 @ 65#
1 x 5 @ 85#
3DB Hang Power Clean(15#)
6 Push up
9 Squat
3min AMRAP(3 reps + 3 DB HPC, 6 pu, 8 squats)
1 min rest
3min AMRAP(4reps)
1min rest
3min AMRAP(4reps,+ 2DB HPC)
Deadlift 5x5
3@ 45#
1@ 65#
1@ 85#
3DB Hang Power Clean (10#)
6 Push Ups
9 Squats
3 min AMRAP(3 rounds+3+6+5 Squats)
1min rest
3min AMRAP (4 Rounds)
1min rest
3min AMRAP(3 rounds +3+6+ 6 Squats)
Dead Lift
65# - 1
75# - 1
95# - 1
The Chief - WOD
3 min. AMRAP of:
3 dumb bell hang power clean 20#
6 push ups
9 squats
3 min - (4reps, 3DB, 6push, 5squat)
1 min rest
3 min - (5reps)
1 min rest
3 min - (4reps, 3DB, 6push, 5squat)
Deadlift 5x5 3 of 45#, 2 of 65#
WOD The Chief, Modified
3 min AMRAP of:
3 DB Hang Power Cleans of 12#
6 push ups
9 squats
3 min (3 reps,+ 3 DB)
1 min rest
3 min (3 reps,+ 3 DB)
1 min rest
3 min (3 reps, + 3 DB, 6 Push ups)
Dead Lift 5x5
3x3@45
1x5@65
1X3 @85
3DBHPC 20#
6pu
9sqt
3 minreps= 2 pes +3 dbhpc+6pu+6sqts
3min AMRA =3 reps
3min AMRA 2 reps+3 DBHPC+6pu+8sqts
Deadlift 5X5 using the bar 30#? plus 10 pound DB
then the next 2 rounds with 15# DB
3DB hang power clean (10#)
6 push up
9 squats
AMRAP in 3 min
2 reps with added hang power cleans
second time with 2 reps in 3 min
dead lift 5 65#
3 min AMRAP (3reps, 6 push ups)
3 min AMRAP (same)
3 min AMRAP (same)
Apparently, I am doing my push ups wrong, though and starting doing them right at the end so the numbers represent flimsy push ups
dead lift 5x5
3x3@45
4x5@65
5x5@85
The Chief
3 DB power cleans (10# db)
6 push up
9 squats
Reps/3 min AMRAP:
2reps+ 3 DB Hang power cleans@10#, +6pu, +4 squat ;
3 reps + 2 DB Hang power cleans@10#;
2reps+ 3 DB Hang power cleans@10#, + 6pu, + 3 squats
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