Deadlift Fitness Workout #214

Day 20/56

CONDITIONING:
10 Minutes of:
Death By Thrusters @ 70% of your 1RM Push-Press

Start with 1 rep in the first minute, 2 reps in the second minute, 3 in the 3rd. Continue to add reps for 10 minutes. If you fail to complete the requisite number of reps within the minute, continue through the remainder of the time with the number of reps you can achieve within the minute.

Then;
30 Sandbag Over-the-Back

INTENSITY:
AMRAP, 12 Minutes
9 Deadlifts (135/95)
6 Cleans
3 Push-Jerks

RESET:
2 Rounds of:
10 Barbell Roll-Outs
10 Knees to Elbows
4 Wall Walk-Ups

Fran Fitness Workout #180

Day 87/112

SKILL WORK:
EMOM 5 minutes
2 Muscle-Ups (or 4 muscle-up progression moves)

3 Position (Squat) Snatch:
High-Hang, Low Hang, Full Complex
2 reps Complex @ 55% of 1RM snatch
1 rep Complex @ 65%
1 rep Complex @ 75%

Hang Power Clean:
2 sets: 2 reps @ 65% of 1 RM squat clean
1 set: 2 reps @ 75%

1 set: 2 reps @ 85%

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
6 Rds
30m Sprints
30s Rest

SDHP, Row, Thruster and Push-Up Fitness Workout #105

Day 29/58

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Rep Rounds of:
SDHP (95/65)
Calorie Row
Thruster (95/65)
Push-Ups, Games Std

RESET:
2 Rounds of:
5 Wall Walk-ups
60s Handstand Hold
60s Cobra Pose

Daniel Hero WOD Workout #60

Day 84/112

INTENSITY:

Daniel
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

RESET:
2 Rounds of:
20 PVC Pass Throughs
60s PVC Shoulder Extensions (pipe out in front, drop your head through your shoulders)
250m Row (nice and easy)

17 OCT 2012 - Squat Clean Thrusters and K2E

INTENSITY:
5 Rounds for Time of:
7 Squat Clean Thrusters (135/95)
9 Knees to Elbows

RESET:
20 Suspended Mountain Climbers
20 Landmines Press (45/25)
20 Samson Lunges

07 JUN 2012 - Fran

HEAVY:
Rest Day

INTENSITY:
"Fran"
21-15-9
Thruster (95/65)
Pull-Ups

Post time to comments

Heading out to Dallas this week. Hoping to get a WOD in with my friends at http://crossfitstrong.com!

RESET:
2 Mile Run
Every 400m, stop and perform:
 10 Push-Ups
 10 Sit-Ups
 10 Air Squats

27 MAR 2012 - "Jackie"

HEAVY:
Rest Day

INTENSITY:
"Jackie"
For time:
Row 1,000 meters
50 Thruster (45/25)
30 Pull-ups

RESET:
1/2 Mile Jog
Then 2 rounds of:
Max Reps Clapping Push-Ups
50 Supermans