K-dog, enough said.
Deadlift 3-3-3, then:
Weighted pullups 5-5-5, then:
As many rounds as you can do in 8 minutes of:
8 Split lunges (jumping lunges)
8 Squats
Friday 073010 – Deadlift
July 29th, 2010 by Mike J
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Jul 30, 2010 / 1pm
Hey St Paul!
I am just back from CrossFit Basel. It was a great experience. The gym is definitely bare bones. It is in the basement in an industrial park. Probably 1/8 the size of our main workout room and just stuffed to the gills with stuff. They have definitely made the most of their space.
The style of the workout was pretty similar.
Warmup- 800m run 2 rounds 5 pushups 10 situps 15 squats
Kettlebells- 5 single arm swings, 5 single arm cleans, 5 snatches, 5 windmills (seems like part of turkish getups)
Strength work- 5×5 deadlifts @ 160 kilos (I repreSENTED. I’m not sure the guy believed me when I told him my one rep max was 475) The room was so small that the 4 guys in the class all just took turns on the one platform.
WOD- 8 min AMRAP 4 burpees 8 situps 12 squats
I got 9 rounds + 4 + 8
I kept up pretty well with the 3 young bucks that were there.Their situp rules were different. Hands at your throat, elbows pointed towards knees. Otherwise, it felt very similar.
Felt great to CF again.
Miss ya’ll! -
Jul 30, 2010 / 5pm
DL: 275-295-315 (Fail @ rep 2)
WPU: 25-30-35
WOD: 17 Rounds -
Jul 30, 2010 / 6pm
Way to represent Ian!
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