Monday 28 November 2011

CrossFit Hertford Workout of the Day 28/11/11

21, 15, 9 reps of the following:

Deadlifts
Power cleans
Push press
Front squat
Row (for calories)

1 minute rest between rounds
(For heavy session 30-40kg, for power session just use 20kg)
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1 comment:

  1. Dave Shute28 November 2011 at 12:10

    Evening all, I'm going to start posting my results here to keep a permanent record and to make sure I improve......well that's the idea anyway!

    4 Rep Max Deadlift - 15 Min time cap
    110kg

    WOD
    21-15-9 @30kg
    Deadlift
    Power Clean
    Push Press
    Front Squat
    Row (calories)
    1 min rest each round

    14:49

    Great workout, legs beasted!

    ReplyDelete

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