Tagged as: DEAD LIFT

WOD 30.3.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 3 Rounds of 7 Dead Lift RX 100 kg, 12 Toes to Bar, then 400 m Run, 3 Rounds of 5 Dead Lift RX 100 kg, 9 Toes to Bar, then 400 m Run, 3 Rounds of 3 Dead Lift RX 100 kg, 7 Toes to Bar, 200 m Run.

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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18.4 Open CrossFit Games WOD 18.3.18 (MGW)

RX/SCALED For time: 21-15-9 Deadlifts 102kg/60 kg, Handstand Push Ups (no abmat)/ Hand Release Push Ups, then 21 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl, 15 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl, 9 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl. Time cap: 9 min.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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WOD 2.3.18 (MW)

PRO/ROOKIES: 16 min EMOM 1st 9 Dead Lift 80 kg, 2nd 12/10 Cal Assault 45 sec CAP, 3rd 16 One Arm Shoulder to OH Dumbbell 20 kg, 4th REST

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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Team WOD 22.2.18 (GW)

PRO/ROOKIES: Couples 18 min AMRAP As a team 30 Dead Lift RX 100 kg, 50 Ring dips, 70 Wall Ball Shots RX 20 lb. Buy in. 50 Sit Ups

FitnessArt Team Championship WOD: Team Relay 21-15-9-7 Box Jump, Front Squat RX 50 kg, Toes to Bar, Burpees

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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WOD 15.2.18 (MGW)

PRO/ROOKIES: 10 min EMOM 5 Dead Lift RX 100 kg, 9/7 Toes to Bar, 2 min REST, TABATA DU

FitnessArt Team Championship WOD: Team Fran 63-45-27 Thrusters 40 kg, Pull Ups, Cash Out 60 cal ASSAULT as a team.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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WOD 10.2.18 (MGW)

PRO/ROOKES: 20 minutes AMRAP 7 Dead Lift RX 100 kg, 2/1 Leg Less Rope Climb (or 6 strict chin Ups), 200 m Run.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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WOD 30.1.18 (GWM)

PRO/ROOKIES: 15 min EMOM 1st 5/3 Ring Muscle Up or 8 Ring Pull Ups, 2nd 8 Dead Lift RX 100 kg, 3rd REST. 2 min REST then 3 sets of 1 min Max effort DU with 1 min rest between efforts.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 20.1.18 (GW)

PRO/ROOKIES: DIANE 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Up 8 min Cap. 3 min Strict REST, then 50/30 – 30/20 – 20/10 Sit Ups, Ring Rows

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 15.1.18 (GW)

PRO/ROOKIES: Every 3 min for 18 min, 7 Dead Lift RX 70 kg, 5 Squat Clean RX 70 kg, 12 Chest to Bar Pull Ups/10 Pull Ups, 15/12 Sit Ups.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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