Tuesday, March 8, 2011

Crossfit Workout - Wednesday 03/09/11


1x bodyweight deadlift
hand release pushup

pause 3 full seconds at the top of each deadlift and pushup.  There is no time component to this workout, rest as needed and maintain perfect form throughout the entire workout.  Scale weight down to approx. 50% of your 1 rep max, but not above your bodyweight.

Warmup:  500M row & 25 squats, 3 rounds
Cool down: 35 strict knees to elbows

RESULTS:   600,000+ pounds of deadlifts, not counting warmup reps!

1 comment:

Jeff said...

I decided to add pullups to the listr along with the pushups and deadlifts at 225 = 22,500!!!!