Complete as many rounds as possible in 10 minutes of: 15 Burpees Front Squat, 10 reps
Post rounds completed to comments.
Finish RDL 7-7-7
14 comments:
Anonymous
said...
I enjoy your WOD's and follow them along with the main site wod. i find yours much tuffer to do. Keep up the good work form Phoenix AZ. BTW what is RDL? Keven
I'll start doing that. I'm not familiar with the RDL. I'll look'um up on the main site. I may be up in your neck of the woods over the mid summer. I'll be sure to look you up Keven 41/5'10/170
Today was my first Crossfit workout. I decided to start with this one even though it was posted at the beginning of the week, because I knew I could do it at my gym.
So.... Press 20x3, 20x3, 20x3
15 Burpees 10 Front squat with 20 lbs
RDL 7-7-7 20 lbs.
I have a question. How much rest do you recommend between sets? I did 10-15 seconds.
I'm assuming you're talking about the presses? If that's the case, then you should have a nice long rest between these sets. 2-3 minutes should be plenty for now.
However as you go up in weight you'll find you need more rest. Upwards of 5 minutes is not out of the question. Remember, the purpose of these barbell exercises is to get strong. So rest long enough that you can go heavy again.
Let us know if you have any other question here or feel free to drop me a line using the 'Contact' link in the red nav bar.
14 comments:
I enjoy your WOD's and follow them along with the main site wod. i find yours much tuffer to do. Keep up the good work form Phoenix AZ.
BTW what is RDL?
Keven
RDL should be Romanian deadlift. I could be wrong but I believe that is it.
Yes, these are indeed 'Romanian deadlifts'.
Keven, if you are not familiar with the RDL's please be =very= careful.
Keep the weight light and be sure keep you back in extension the entire time!
Also if you're following our workouts why aren't you posting your results?
We'd love to see them here!
I'll start doing that. I'm not familiar with the RDL. I'll look'um up on the main site. I may be up in your neck of the woods over the mid summer. I'll be sure to look you up
Keven
41/5'10/170
Press: 95X3 105X3 115X3
15 burpees
10 front squat
both using 20lb dumbbell AMRAP ten minutes... 4 rounds plus 2 burpees
7-7-7 RDL with 20lb dumbbells
Ok. Keven 41/5'10/170 did 4 rounds + 7 burpees as Rx'd 45# front squat
Gregg47/5'11/195 4 rounds even same Rx as me
James 43/5'10/ 199 2 rounds as Rx
presses 95,100,105
rdl 45,65, 95
1st time doing rdl.
Thanks for tips coach
kind regards
Keven
Phx AZ garage gym
Nice work AZ crew!
Press 3-3-3
135x3, 145x3, 155x1
AMRAP of:
15 Burpees w/ 25lbs DB
Front Squat, 10 reps w/ 25lbs DB
Total = 2 rounds + 15 burpees & 5 squats
**Cool down**
RDL w/ 25lbs DB
7-7-7
Press 3x3
135,145,155x2
AMRAP of:
15 Burpees - 30# DB
10 Front Squats, Single 60# DB
3ROUNDS + 6Burpees
30lb DB RDL
3X7
Press 45,50,55
2 rounds + 14 Burpees 10lb dumbells
Today was my first Crossfit workout. I decided to start with this one even though it was posted at the beginning of the week, because I knew I could do it at my gym.
So....
Press
20x3, 20x3, 20x3
15 Burpees
10 Front squat with 20 lbs
RDL
7-7-7 20 lbs.
I have a question. How much rest do you recommend between sets? I did 10-15 seconds.
Laura
Welcome to CrossFit Laura!
In regards to your question.
I'm assuming you're talking about the presses?
If that's the case, then you should have a nice long rest between these sets.
2-3 minutes should be plenty for now.
However as you go up in weight you'll find you need more rest. Upwards of 5 minutes is not out of the question. Remember, the purpose of these barbell exercises is to get strong. So rest long enough that you can go heavy again.
Let us know if you have any other question here or feel free to drop me a line using the 'Contact' link in the red nav bar.
Welcome again!
Thanks Joe!
Next time I will do heavier weights, more rest then.
Looking forward to my next workout!
Laura
no WO - home late from work
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