2014-10-29

WEDNESDAY WORKOUT

Some fun with strength work!

STRENGTH/WORKOUT:
Perform each movement every minute for as long as possible starting around 50% of your best OVERHEAD 1RM at the start of the workout and increasing the load on the barbell EVERY THIRD MINUTE by 10# for ladies and 20# for guys for as long as you are able to complete each movement in under one minute...

1st minute - 10 Deadlifts
2nd minute - 5 Front Squats (Use the same weight as the Deadlift)
3rd minute - 3 Shoulder to Overhead (Again, same weight as the first two movements)
4th minute - 10 Deadlifts (Add 10#/20# to your initial starting weight)
5th minute - 5 Front Squat (Using your new, heavier weight)
6th minute - 3 Shoulder to Overhead
7th minute - Back to 10 Deadlifts, but add 10#/20# to the barbell again...
... Continue this pattern until you can not complete the movements because the load gets too heavy...

POST YOUR THE MINUTE YOU REACHED AND HIGHEST LOAD TO COMMENTS

10 comments:

Darren said...

1 S2OH @ 155# 18:00

Colin McDermott said...

16' (235# DL)

Eldon said...

13 mins
4 front squats at 215#
Nice work Colin

Jordan said...

Finished deadlift at 235#

Emilie Goldsberry said...

Finished front squat at 125#- round 20
One overhead in 21
This was fun!

Lisa Dempsey said...

18 min. 85#

Did 90# DL and FS. Failed on OH. 90# was a PR clean (5#)
Thanks, Eric, for encouraging me!

John Dunn said...

1 S2OH @ 175# 15th minute

Brianne Kemp said...

16 round
113#

Rachel said...

17th min, 1 S2O in 18th min at 113#

CrossFit Hydro said...

255# for DLs on the 25th minute last week when I tried this one out

JVB