Monday, August 3, 2009

DEADLIFT 5RM

warm up
500m row

5min pvc deadlift warm up:
-set up
-execution
-points of performance

3 rounds of:
pvc deadlift x 10
back extensions x 15
c2b pull ups x 10
air squat jumps x 15

workout
deadlift 5 x 5
post 5RM

3min rest

3 rounds for time:
5RM deadlift x 5
burpee c2b pull ups x 10

14 comments:

  1. Chris K03 August, 2009 06:35

    Chris & Meghan great job on the level 2 cert. Best of luck and continued success in your future.

    ReplyDelete
  2. rob in ger03 August, 2009 16:39

    Again, good job guys!

    bou.179bw.285#/6:56
    rob.200bw.375#/7.53
    both as rx'd. Killer WOD!

    ReplyDelete
  3. Justin03 August, 2009 20:21

    Justin. 148bw. 195#/9:33 mod
    (185#, jpu)

    That was a good one.

    ReplyDelete
  4. Unknown03 August, 2009 20:26

    Manoj. 162 bw. 115#/ 12:40, jumping pull ups.

    Awesome workout though!

    ReplyDelete
  5. Anonymous03 August, 2009 20:31

    tommy 142bw/235#/6:46, really 5rm, loved it though

    ReplyDelete
  6. KyleWRose03 August, 2009 21:17

    Kyle R. 178BW/235#/5:42 mod(standard pullups).

    Slight run-in with pukie today. He knocked on the door, I answered, but promptly shut it in his face.

    Damn it feels good to be back.

    ReplyDelete
  7. Brannon03 August, 2009 21:40

    Brannon. 185bw. 235# 5RM. 6:07 mod(standard PU's)

    ReplyDelete
  8. Todd O03 August, 2009 21:52

    Chris & Meghan,
    Congratulations on the L2's this weekend!! It was great coaching with and learning from you guys.

    ReplyDelete
  9. Jon G.03 August, 2009 21:55

    152 bw 255# 5RM / 6:42 Rx

    ReplyDelete
  10. Turbo J03 August, 2009 22:10

    Turbo. 160bw. 365# 5RM/ 18:36 Mod

    The mod...

    10 rnds. for time:
    225# DL x 5
    C2B Burpee Pull-Ups x 10

    G.I. Jam that up your a**!

    ReplyDelete
  11. CrossFit JAX03 August, 2009 23:55

    thx for the congrats, todd! it was awesome to stress/gruel/freak out right along next to you this past weekend as well. congrats on your L2 bro.

    ReplyDelete
  12. CrossFit JAX03 August, 2009 23:57

    we had the pleasure of christina & greta dropping in for a wod today. its been a minute since they last were inside our walls, but it was great to see them once again. we hope you guys come back in later this week before you two head back to georgia!

    ReplyDelete
  13. Lorena04 August, 2009 14:07

    Lorena 128bw 135#/7:30

    ReplyDelete
  14. Christina09 August, 2009 21:09

    Back in Georgia now...it was great to get back to CFJ box; until next time - be relentless :)

    Stay in touch!

    ReplyDelete

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