Herberto

This week in our still rings work we’ll see the introduction of transitions into half-hangs: both tucks and L-hangs.

ARTICLES

+ Lumbar Spine Issues Be Gone – DEUCE Gym

CrossFit WOD for Wednesday 5/9

establish a heavy CLEAN & JERK for the day within 15 minutes, then

5 rounds:
max kettlebell swings
3 deadlifts, starting with 60/40kg, adding 10kg per round

Post 1.) CJ max, 2.) max kbs, and 3.) heaviest deadlift to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 2/3

hang cleans 75/3 (3)
3 front squat + 2 jerks 75/2 (2)
clean pull 100/3 (3)

good morning 3×8
side bend 3×12/side
dips 3×15

Powerlifting WOD – Week 1/3, Day 2/3

BENCH 20kg/5, 55/5, 65/5, 75/5, 85/5+

good morning 5×12
toes-to-bar 5×15
tricep opener complex 5×5

Kettlebell WOD

A)
10 kb swings
10 monster walks: forward, backward, left, right
10 hip extensions
10 single leg extensions, left
10 single leg extensions, right
5 windmills, left
5 windmills, right
repeat for 4x

B)
snatch test, 5 minutes

C)
abs/mobility

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