20100307

MONDAY 100308

LIFTING:
Deadlift*
65%x5x5
70%x3x5

WOD:
5 rounds for time of:
20 Single-arm overhead dumbbell walking lunges# (dumbbell=25%BW)
10 Pullups

*Attempt to pull deadlifts quickly as possible; training maximum speed on the pull.
Do not drop barbell between reps, it's not that heavy.
#do 10 lunges with left arm, then 10 with right overhead.

1 comment:

  1. John3/07/2010

    Just found an amazing article on shoulder rehab/prehab. Shoulder mobility and muscle balance in the shoulder is huge for me and this is a 5X/week program that will take ten minutes tops to complete.

    For the next two weeks I am going to do this after the crossfit workout. I read the exercise standards for the sectionals and they extensively went into detail about the snatch and how it only counts when FULL DEPTH is hit at the bottom of the snatch. They don't even touch on the clean/jerk so i'm assuming a max snatch will be an event. So I need to get my shoulders ready in the next two weeks.

    http://www.dieselcrew.com/how-to-shoulder-rehab/

    ReplyDelete

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