This CrossFit deadlift workout is a little different as it uses dumbbell deadlifts paired with burpees rather than a barbell. This deadlift WOD is also a running WOD, pairing two forms of movement that don't often overlap. The movements: 11 Dumbbell Burpee Deadlifts (2x60/40 lb) + 200-meter run Crossfit Grandview.
12:00 to build to a Heavy Squat Clean. A 21-15-9 is a CrossFit style workout that uses a 21, 15, 9 rep scheme. Box Jumps (24/20) Scaling Option 2: 21-15-9. FOR TIME 70 DUs 21 Box Jump Over 24/2012 Snatch 115/8570 DUs 18 Box Jump Over 9 Snatch70 DUs 15 Box Jump Over 6 Snatch 200m Run. MONDAY, MAY 9th. Friday, May 18, 2012. 30 Clean & Jerks, 135 lbs; Diane 21-15-9 for time of. Posted in WODs | Leave a reply Wednesday 090716. TDG BLACK. Jump rope is single unders 0 Comments / Uncategorized. OPTIONAL POST WOD . Ttb *200m run between rounds. 12 deadlifts (225/155) 21 box jumps (24/20) The deadlifts should be done at a weight you can do all 12 in a row. 3 Deadlifts (345#) 5 Over-the-bar Burpees; 7 HSPU; The deadlifts were brutal. side plank (each side) 15 sec. 21-15-9 Reps Deadlifts @ 315/225lbs Burpee Pull-Ups. Start with 10 deadlifts, followed by 15 box jumps. Wod 21-15-9 @60% of heavy double Deadlift Box jump. 21-15-9 Deadlifts 315/185# Box Jumps 30/24 21-15-9 Snatch 95/45# Overhead Squats 95/45# Toes 2 Bar Challenge: 1 Mile Run This was fun, unfortunately I forgot what my time was. box Women: 205 lb., 24-in. 101: Practice the Rope Climb and its progressions. 9 Deadlift with 245 lbs; 8 Muscle-ups; 9 Squat clean with 155 pound lbs; Duration: 20 minutes; Mary. Hips should be above parallel. Sit-Ups. June 27, 2022. box. 30 Single-Unders. 10 Box Jumps (24/20 in) 15 Sumo Deadlift High-Pulls (95/65 lb) 20 calorie Air Bike.
Deadlift. 21-15-9 DB Bench Press (50/35s) Box Jumps (24/20) Post slowest time for the 200m and time for the WOD. Foam Roll Back . Burpees. 27-21-15-9 reps, for time of: Wall Ball (20#/14#) Sumo Deadlift High-pull (75#/55#) Box Jump (24/20) Push Press (75#/55#) Row Calories. This is a high intensity workout so you are trying to complete it in the quickest time possible while maintaining good form. Box Jumps (76/60 cm.)
Deadlift Find a heavy double. Wednesday, 21 June Strength: Deadlift 1-1-1+ Accessory a) Straight Leg Deadlift 5 x 12 @ 50% b) Pistols 5 x 12 (add weight if youre able) WOD: 21-15-9 Wall Balls @ 20/14 Box Jumps @ 30/24 Thursday, 22 June Strength: 5 Rounds a) 2x Hang Snatch + 1 Overhead Squat b) Ring Dips 6+ add weight if able (medicine ball in between legs) WOD: For Time
21 handstand push-ups 15 deadlifts, 225/155 lb. In Part 2 athletes will complete a 21-15-9 of Deadlifts and Double Dumbbell Push Jerks, Running 200 Meters in between each movement. 5 Handstand Push-ups; Then, 21-15-9 Reps of: Deadlifts (315/205 lb) 50 foot Handstand Walk; Time cap: 9 min; 2020 CrossFit Open WOD #4.
25 AbMat Sit-Ups.
60 Air Squats. 12 Deadlift 9 Hang Power Clean 6 Push Jerk 155#/105# 4 comments. Posted on September 19, 2016 by Juan. 50ft Handstand Walk or 1 min hold Accessibility Help. 1 legless rope climb. FRIDAY 110518 . 225 lbs Deadlift; Press alt + / to open this menu. Stand about a foot away from the box, with both feet together. 15 clean and jerks, 95 lb.
Overhead squats, 43/30kg .
Find the right workout, right when you need it. 21 15 9 Deadlift 100/80kg Box step over x2 db or kb carry. 400 meter run; 21 Ketlebell Swing, 1.5pood; 12 Pull ups; 185 lbs Deadlift; 24" Box Jump; Begin each round with a 50 meter bear crawl Grace For time of.
Jump to. 5:30 AM 05:30. - 10 Box Jump overs (24/20) - 10 Thrusters (135/93) - 10 Power cleans (205/133) - 10 Toes to Bar - 10 Burpee Muscle ups (ladies dont get too hung up on thisjump into it if necessary.
Photo by @robcwilson @snoridgecrossfit.
Climb to a perfect 3. Posted by Dedicated Warrior at 7:11 AM No comments: Email This BlogThis! RELATED ARTICLES MORE FROM AUTHOR. In memory of U.S. Army Cpl. It's the fastest time on record. Diane is a classic 21-15-9 WOD. Popular workouts of the day (WODs). 21-15-9 DB Thruster (35/20s) Med Ball Sit Ups (20/14) 400m Run 15-12-9 B. Diane: 21-15-9 reps for time. Sumo highpull deadlift 75/55 Box jump 24/20 Push press 75/55 Calorie row Rest Posted by Jesse Williams at 7:53 PM 80-60-40 double unders On the 10:00 21-15-9 Box jump overs 24/20 Deadlifts 225/155 Posted by Jesse Williams at 7:54 PM No comments: Email This BlogThis!
Then, 21-15-9 rep rounds for time of: 45/30 lb Sumo deadlift High pulls (Beginner: 30/20 lbs) 24/20 Box Jump. Men: 275 lb., 30-in. 21-15-9 of: 100kg deadlifts 24" box jumps dips 21 100kg deadlifts 5 40kg press+push press+push jerk+jerk (20 reps total) 15 100kg deadlifts 4 40kg press+push press+push jerk+jerk (16 reps total) 9 100kg deadlifts 3 40kg press+push press+push jerk+jerk (12 reps total) 15-12-9 of: Double KB (53#) Power Cleans to Thrusters Pull-ups 3 rds for time: Share to Twitter Share to Facebook Share to Pinterest.
For time: Run 10 miles 150 Burpee pull-ups. B.
CF Kids:Varsity(13-17 years)5:00-6:00pm. June 2, 2013. Just get back on track the next day and continue putting in work! Posted by CrossFit 15 box jump 24"/20" 9 burpee . Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. 1 Rep Max Overhead Squat. box. View this post on Instagram . Add 5 more deadlifts every round (10,15,20,25) while completing 15 box jumps between each set. 21-15-9. 3 Rounds for Time: 400 meter run. 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups (Masters Men 55-59, Masters Women 55-59) 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups with 2-inch riser Men use 225 lb., 24-inch box Women use 155 lb., 20-inch box Men use 185 lb., 24-inch box Then, 15-12-9-6-3 rep rounds for time of: PVC Overhead Squats Sit-ups Burpees. Do 21 Deadlits and 21 Ring Dips, followed by 15 Deadlift and 15 Ring Dips, followed by 9 Deadlift and 9 Ring Dips. 10 min to Play with Max Effort Box Jumps Wod - For time: 500m Row 100 Double Unders Monday, December 29, 2014. Ex: 275#, 9:10 Rx. Posted by Unknown at 3:05 AM No comments: Email This BlogThis! Monday 6/27/2022. Five rounds of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Murph For time. Swing arms up rapidly opening the hips and jumping off the ground with both feet landing on the box. Video Submission Standards Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Barbell Warmup . The hips and knees must open fully at or above the height of standing on the box. WORKOUT OF THE DAY 01.11.2021 Strength . Men: 275 lb., 30-in. Severin For time. For Time: 800m Run. 30 deadlifts, 315 / 205 lb. Box Jump Overs (24/20) * 400 Meter Run. MONTAG 31.08.2020 CROSSFIT STRENGTH Deadlift 7-7-7-7-7 WOD: for time 3 RNDs of 50 Double Unders 15 DB-Thrusters 20/15 3' Rest 3 RNDs of 50 Double Unders 15 C2B-Pull Ups CF-INTERMEDIATE STRENGTH Deadlift 7-7-7-7-7 WOD: for time 3 RNDs of 30 Double Unders 10 DB-Thrusters 20/15 3' Rest 3 RNDs of 30 Double Unders 10 C2B-Pull Ups DIENSTAG 01.09.2020 Five rounds of: 7 Muscle-ups 21 Burpees. Tuesday. Hadnt done floor wipers in a really long time, so was nice to do them for a change. A. Deadlifts (315/205 lb) Box Jump (30/24 in) This WOD features the heaviest deadlifts so far at 315/205lbs. Deadlifts have ALWAYS been a not so strong lift for me, but my goal is to do the 21-15-9 workout (it's with 185#) in under 10 minutes. Wear red to Remember Everyone Deployed. June 27, 2022 CrossFit9 CrossFit WOD. The final stage of the eigth annual CrossFit Games and were held on July 22-27, 2014, at the StubHub Center in Carson, California.
Beginner Option 21-15-9 reps for time of: Deadlifts Box jumps. View this post on Instagram .
For Total Reps: Deadlift 5-5-5 & Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-ups June 17, 2022; Snatch Balance 3-2-1-1-1 & 8 RFT: Rows and Single Arm Dumbbell Overhead Squats June 16, 2022; Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups & AMReps 18 mins: KB Swings, Box Jump Overs, Runs June 15, 2022 Men use 225 lb., 24-inch box Women use 155 lb., 20-inch box. Perform 1 rep for the first minute, 2 reps for the second minute, 3 reps for the third minute and so on until you cant complete the required number of repetitions for the given minute. For all of you looking for a pure deadlift workout, this one should be right up your alley. Pick any weight you want but you cant change the weight once you start.
WOD Amrap 15min 50ft walking lunges with weights Burpees Box Jumps. Nathan B. Carse, 32, of Harrod. 5 Handstand Push-Ups. Had to drop each rep. We want you going hard and making it happen. Workout of the Day: Tuesday June 21. 95 lbs Thruster ; Pull Ups; Helen 3 Rounds. General rules: Teams of two are comprised of one man and one woman. WOD 21-15-9. Posted by Dedicated Warrior at Deadlifts 185/125, RX+ 205/145 .
15 burpee box jump-overs.
I almost can do Toes to Bar with ease now. 21-15-9 . Deadlifts (275/185) Box Jumps (30/24) Target time: 6-8 minutes. Crap. BTWB.
30 Pull-Ups. 202 followers . 15 sec. Commonwealth CrossFit, CrossFit Accolade WOD. For Time; 30 box jumps, 24 in. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted. 21 15 9 Deadlift 100/80kg Box step over x2 db or kb carry. 20 Pull-Ups. Then stand to full extension of the hips and knees at the top (stand tall). 15 Deadlifts, 250# 25 Box Jumps, 30 *21*15*9* Overhead squat Toes to bar *200m run. June 27, 2022.
Monday October 16, 2017. 95# /65# ; Christine. For Time; 3-9-15-21-15-9-3; Deadlifts (205/145 lb); Box Jumps (24/20 in) Sonny Sulak. Beginner Option 21-15-9 reps for time of: Deadlifts Box jumps.
Remember starting next week we are adding a weekly Tuesday and Thursday 10:30am class for those who can manage morning workouts in their schedule. box Women: 185 lb., 24-in. box. 21-15-9. About the wod. All video submissions should be uncut and unedited in order to accurately display the performance. 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear crawl. Aug 11, 2018 - 21-15-9 Reps for Time: Kettlebell Swings (70/53 lb); Burpees. Posted in Blog | Tagged bench press, overhead squat, sumo-deadlift high pull Back Squat, Wall Balls, SDLHP, & Box Jumps. 36/24 Box Jumps 95#/65# Thrusters 135#/95# Deadlifts 21-15-9 . Compare to 160118. The box should be high but not so high that you hesitate and/or rest between reps. 21-15-9 reps, for time Handstand push-ups Ring dips Push-ups. 90 Air Squats. The box jumps should also be at a height you can continuously jump. WOD 3 Rounds 8BMU/9BPU/10JBMU 8 Burpee Box Jumps 24/20/20 step ups. For Time: 21-15-9: Deadlifts (185/135) 200 Meter Run. 15 Minute Cap.
Box Jumps: 5 sets of 20 secs. 10 Box Step UPS . When autocomplete results are available use up and down arrows to review and enter to select. Today were going with a soft 10 minute time cap. 21-15-9 WODs 21-15-9 is one of CrossFits signature workout repetition schemes. In a 21-15-9 workout the athlete performs 21 reps of each movement, then 15 of each, then 9 of each. The descending repetitions allow an athlete to push equally hard in each round under fatigue. 20 Box Jumps (24 men/20 women) 25 Pull-Ups; Roy WOD . In a 21-15-9 workout, the numbers refer to the number of reps performed. Warm-Up Coach's choice WOD prep Trap bar dead Lift Seated Dumbell Press Superset. 50 Strict Pull-ups 100 Push-ups, release hands from floor at 2 standard dips = 1 ring dip. 400m Run.
Remember to breathe! Pick options that are challenging but dont slow you down. Warrior Strong No Excuses Hotel Workout. Touch device users, explore by touch or with swipe gestures. L3: 115/85 Finisher Sit-ups (100 sit-ups or 50 GHDs) 220627. L1: 45/35 L2: 95/65. Dominik Kaleniak. Email or Phone: Password: Forgot account? 3 Rounds For Time. The box should be high but not so high that you hesitate and/or rest between reps. 15 Overhead Squats. For time 21-15-9 Seated Shoulder Press, 65/45/35 Front Rack Lunges, 65/45/35 (21 each leg, etc) Burpee over Bar. Post time to comments. WORKOUT OF THE DAY 20.12.2021 Strength . Practice Handtand Walks Beginner support from wall/box Intermediate going for distance
Friday, September 21st, 2007. 400 meter run; 21 Ketlebell Swing, 1.5pood; 12 Pull ups; 185 lbs Deadlift; 24" Box Jump; Begin each round with a 50 meter bear crawl Grace For time of. Post time to comments. Ring Dip (135#/95#) 11 comments. May 9, 2022. GNC Fueled CrossFit WOD Box Jumps, Thrusters, Deadlifts 21-15-9. I did it last time in just over 10 minutes, so I think that improvement in such a short time is doable. This is a burner and should be treated as such. 21-15-9 reps x 2 for time of: Deadlift (275/185lbs) Box jump (30/24) Team Workout 3 Video Explanation.
That year, Akinwale finished in 3:27. In 2011, Annie Thorisdottir set the Event Record at 2:57. WOD Kids & Teens Monday 7/29/19. Pull-Ups. Related: CrossFit WOD 180111 Tips With David Tittle The Deadlift The Box Jump. Do as many rounds in 20 minutes as you can of: 10 SDHP (65lbs) 10 KB Thrusters (30lbs each hand) 10 Box Jumps (20 Box) 10 Burpees Posted by CrossFit Pen Y Bont at 23:45 No Keep intake to levels that will support exercise but not body fat. Scaling this WOD This couplet is a sprint. Cash out: 25 Pull-ups . Feb 26. View all posts by jhannafitness Workout of the Day. Friday, May 20th. Posted on May 6, 2018 by Matt . deadlifts and 24-inch box jumps in just 2 minutes and 45 seconds. 21-15-9 reps for time of: Deadlifts Strict ring dips. A. Bench Press 21 -15 9 Front squat 155/105 Box jump * every time you break up the front squat 10 burpees 10 min time cap. 10 burpee box jump overs. 20 Box jumps (24) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m McGhee Rounds in 30 min 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Michael 3 rounds for time Run 800 meters 50 Back Extensions 50 Sit-ups Mr. Joshua For time. Post time to comments.
Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. April 9. Some nice variety in this workout to help keep it from getting stale. Deadlifts (225# / 155#) Handstand Push-ups. 21-15-9 reps for time of: Deadlifts Box jumps. 15 Sumo Deadlift High Pull 53/35. For time: 35 pullups 35 box jumps 24 35 pushups 35 single unders 35 kb snatch 27lb 35 med ball sit ups 35 TTB 35 KBS 27lb 35 wall balls 12lb 35 burpees Linda II 185 lb. Twitter. 21*15*9. Row 500m; 12 Deadlifts (bodyweight) 21 Box Jumps (24/20) Nasty Girls. 24 squats; During the workout push the pace on the Rower, stay consistent on the Box Jump Overs, and break the Deadlifts into manageable sets. This WOD is no joke and most people will have to scale the deadlifts down so they can hit the 21 reps. Austin Malleolo got a mind-bending 3:19 in this even at the 2015 regionals and Elisabeth Akinwale got an absolutely insane 2:45! 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb.
2014 Regionals event 5. 21-15-9 reps for time of: Deadlifts Box jumps. Kettlebell Miyamoto Musashi, Book of the Five Rings - required reading! Double Dumbbell Deadlifts (moderate) Box Step Ups (20/16) WEDNESDAY, MAY 18th. 062322. Box Jumps (24/20) Scaling Option 2: 21-15-9.
Time cap: 12 minutes. Ryan For time. Deadlift 225/155. Share to Twitter Share to Facebook Share to Pinterest.
Explore. 10 Deadlift (95/65) 10 Box jump *Time cap 8min * . 6 rounds 10 sec L-sit Hold (accumulated) 6/knee Knee Intermediate Option 15-12-9 reps for time of: Deadlifts Box jumps. 21-15-9. Crossfit HQ. Intermediate Option 15-12-9 reps for time of: Deadlifts Box jumps. 500m Row Challenge. Tuesday 250 pound Deadlift 15 reps; 25 Box jumps 30 inch box; 50 Pull-Ups; 100 Wallball shots 20 pounds 10 21-15-9-9-15-21 reps of (for time): 225 pound Deadlift; Burpee . 30 Clean & Jerks, 135 lbs; Diane 21-15-9 for time of. Deadlifts (225/155) HSPU. WOD. Both athletes start behind the line. Row (calories) Double-Unders 2x singles =1 DU. Push-Ups. WODs.
15 Deadlifts 30 Box Jumps 45 Hand Release Push-Ups. 10 rounds. Related: CrossFit WOD 180111 Tips With David Tittle The Deadlift The Box Jump. This item: Deadlift Shin Guards, Box Jump Shin Guard Protector, Smart Shin Shields best workout protection for Deadlifts, CrossFit, Weightlifting, Powerlifting, 21-15-9 Deadlift Push Ups Box jumps. Training ideas & inspiration for functional fitness athletes. Strength: Tempo Deadlift (every 1:00) 73 (30X0) MetCon: Welded: For Time: 21-15-9 power snatches (115#/80#) 42-30-18 calorie bike. Box Jumps 24/20 *Be extra careful on the box jumps after the deadlift!! Dominik Kaleniak. Pick options that are challenging but dont slow you down. Post load for complex and time for WOD. If you need to break it up, it should only be 2 sets max. Deadlifts more. 16:00 AMRAP: 18/14 Calorie Ski Erg. Box Jumps (24/20) Posted in WODs | Leave a reply Monday 091916.
8 x Single Leg Deadlift @ 32kg Right; Rest 30 seconds; 8 x Single Leg Deadlift @ 32kg Left ; Rest 60 seconds; Then 10 rounds for time. 16:00 AMRAP: 18/14 Calorie Ski Erg.
600-m Run
21-15-9: Wallballs (20/14) Box Jumps (24"/20") Brandon Farmer June 21, 2022. Today. Posted by CraigF at 5:39 PM No comments: Posted by Unknown at 6:26 PM No comments: Email This BlogThis! Wod - For time: 21-15-9 Deadlifts 185# Box Jumps 30" 3 rds of: 1 mile on Airdyne 1 min Rest 50 GHD situps. Monday, June 27, 2022; Finished in 6:54. 15 minute time cap. 2k Row .
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21-15-9 KB swing Burpee Box Jump Over V: Front SQT 1x10 *then* 15-12-9-6 Burpee V-up Friday FAMILY TIME Posted by JBLM CrossFit at 12:51 PM 1 comment: 21-15-9 Deadlift(225/185) HSPU N: Military Press(naked bar/PVC or 55-95) 3x10 *THEN* 21-18-15-12-9-6-3-1 KB Goblet SQT KB Swing Tuesday: V: GM: 1x12, 1x10, 2x6, 1x8 Deadlift 5-5-5-5-5. Strength: Press From Split 5x3 climbing start at 50% of Heavy 1 from Thursday October 12 Deadlift 20 rep max 3 rounds climbing to an unbroken 20 1 Rep Max Deadlift .
21-15-9 . FOR TIME 70 DUs 21 Box Jump Over 24/2012 Snatch 115/8570 DUs 18 Box Jump Over 9 Snatch 135/9570 DUs 15 Box Jump Over 6 Snatch 155/105Time Cap: 12 Min 21-15-9. The movements: Deadlifts (225/155lbs) + Burpees. Deadlifts @ 60%. Time cap: 12 minutes. glute bridge hold Finish with: 6 strict pull ups or 10 ring rows. The workout: 21-15-9-9-15-21 reps for time. Box Jumps (24/20 in) View Event Jun. 5 Rounds (NFT) 10 Floor Wipers (45# DBs) 10 Hollow Rocks; My upper abs were on fire in those last couple rounds of hollow rocks. Share on Facebook. View Public Whiteboard. 4 Sets, For Quality: 6-8 Half Kneeling Landmine Press Squat Clean. Wall Balls (20/14 lb) 3-9-15-21-15-9-3.
Keep moving) - 10 Toes to bar - 10 Power cleans - 10 Thrusters - 10 Box jump overs (24/20) - 10 OHS (use two bars. Sections of this page. 9 Box jumps; Duration: 30 minutes; Johnson. Low Deadlift weight meant I could do all rounds unbroken worked out well. 27. Post your time to the CrossFit Forum. Dumbbell Deadlifts; Strict Handstand Push-ups; Loredo: 6RFT. 5 Sets of 4. 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups. Learn more here. Scroll for scaling options. Box Jumps.
40 Push-Ups. 3 rounds for time of: 50 Squats; 7 Muscle-ups; 135 lb Hang power cleans, 10 reps; Heavy DT. Sign Up. 1: Metcon (Time) 21-15-9 Deadlift @moderate. 15 box jumps, 24 / 20 inch. Double Dumbbell Deadlifts (moderate) Box Step Ups (20/16) WEDNESDAY, MAY 18th. 21-15-9. Older Posts Home. 30 Box Jumps ; 30 Wall Balls (Pair 1 does one round, pair 2 does second round- doesnt need to be synchro but must wait for partner to complete the movement before moving on) 21-15-9 ; Deadlifts ; Handstand push-up (At least one person complete or can do together in pairing) 2pm: In a team of 4. 275 lb. Scroll for scaling options. 21-15-9 . Tuesday Dec 30, 2014.
Share to Twitter Share to Facebook Share to Pinterest. 10 One Arm Dumbbell Snatch 21-18-15-12-9-9-12-15-18-21 Deadlift 135/85 Box Jump 24/20 Burpee Teammates alternate movements. A For time 50 Strict handstand push up *Every break 20 Double unders *Time cap 10min. 21 Box Jumps 20" 15 comments. 21-15-9 reps for time of: Deadlift (275/185lbs) Box jump (30/24) Published by jhannafitness. 95 lbs Thruster ; Pull Ups; Helen 3 Rounds. Core. Clovis. And coming tomorrow A. Deadlift: 5 rep max. 20 box jumps, 20 Then, 21-15-9 reps for time of: Sumo-deadlift high pulls, 43/30kg. 12:00 to build to a Heavy Squat Clean. 21-15-9 | DB Bench | DB Deadlift |Burpee box jump over | #workout #fyp #ellyk #apparel #benchpress #fitness #mayhemathlete Brandon Farmer June 28, 2022. Now swing arms and butt back closing your hips. 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups (Masters Men 55-59, Masters Women 55-59) 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups with 2-inch riser Men use 225 lb., 24-inch box Women use 155 lb., 20-inch box Men use 185 lb., 24-inch box Box Jumps (24/20 in) Air Squats. Thruster 42.5/30. Plus tips, scaling options, demos, and the background story behind each benchmark WOD. 225 lbs Deadlift; 10 x No Touch Deadlift @ 165lbs/75kg (stop just below the knee) 10 x Box Jump; Rest 40 seconds; Results: Metcon 15:01 including rests. This item: Deadlift Shin Guards, Box Jump Shin Guard Protector, Smart Shin Shields best workout protection for Deadlifts, CrossFit, Weightlifting, Powerlifting, 50-ft. handstand walk Scaling this WOD This couplet is a sprint. Scaling Option 1: 21-15-9. Posted in WODs | Leave a reply 10 Burpee Bumper Jumps . Men: 315 lb., 30-in. And I've been working on my box jumps, thrusters, and other things like pistols, HSPU's, things like that. 60 Push-Ups. When athletes reached the box jump overs and started racing full-on, it was like the Games final had arrived early. The "21-15-9 Complex" event was the 1st of 13 total workouts for individual competitors, on day 1 - Wednesday - of the 2014 CrossFit Games. The workout was named for the total number of reps completed in each round of the workout (a nod to the many 21-15-9 CrossFit workouts ). Double Dumbbell Push Jerks (50's/35's) 200 Meter Run. MOBILITY . Dobogai. 21-15-9 Power snatch 75lbs Box jumps 24 For time Sled Push 95 feet #90lbs 10 burpess Sled Push 95 feet #90lbs 9 Burpees work your way down to 1 burpee. 10 Burpee box jump (step down) @24/20 *resume on the rep from previous round. Share this: Ex: 44, 6:10 Rx. SHARE. 15 handstand push-ups 9 deadlifts, 225/155 lb. WEEK of WORKOUT's 5.9.22 - 5.14.22. 45 Wall ball (9/6 kg) 30 Sumo deadlift high pull (35/25 kg) 15 Box jump (24/20 in) 30 Sumo deadlift high pull (35/25 kg) 45 Wall ball (9/6 kg) 60 Calorie row *EMOM perform 3 burpees. 9 handstand push-ups 21 deadlifts, 315/205 lb. Deadlift 10,8,6,6,4 adding 5lbs to each set over last session 2. 5 Rounds for Time. Metcon Metcon (Time) 21-15-9 Deadlift (225/155) Ring Dips. 21-15-9. Compare to 130526. 10 Box Jumps . We hope so! B For time 21-15-9 Deadlift (185/125) Box jump (#4/#3) 1 Rep Max Bench Press. Partition the run and burpee pull-ups as needed. Box Jumps @low Accessory Work. Time cap: 10 minutes. Essentially, you do each movement in the workout, with a fixed weight, for 21 reps, then 15 reps, then 9 reps, for time. A post shared by John Avenido (@javenido1987) 10-8-6-4-2 Box Jumps (24/20) 9-7-5-3-1 Dumbbell Thrusters (2x40s/25s) Sign Up for Our Programming Wod Type: For Time Mayhem Daily Wods. 20 sumo deadlift high pulls, 35/25kg. Crossfit Workouts At Home 5 Rounds For Time; 12 Push Presses (135/95 lb); 20 Box Jumps (24/20 in) Gabriela Ocasio. Pinterest. Write this time in your book. At Home Happy Fun Leg Workout. Do 21, 15, 9 reps for time of: Deadlifts (225lbs for men, 155lbs for women) Handstand push-ups; Diane WOD Benchmark Workout . Strength in Balance (8.30 - 9.30 am) The next 8 weeks will focus on common issues that lead to lower back pain. box Women: 185 lb., 24-in. Strength. STRENGTH . 20 Sit-ups.
B. one for OHS/Power cleans, and one for Thrusters. 21-15-9 Deadlift Box jumps Run - CrossFit Serdika - 17 08 2019 21-15-9 Deadlift Box jumps Run By Roman Atanasov 0 21-15-9 Deadlifts (125/85 kg.) Men: 315 lb., 30-in. Movements: Box Jump Deadlift Thruster. 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups. box. Facebook. Elisabeth Akinwale finished 21-15-9 of 205-lb. B. Met-con 20 4 on / 1 off x4* 5 Clusters @135/95. 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lb., women use 145 lb. 0 Comments Time cap: 10 Minutes After Party. Elisabeth Akinwale's 2:45 Deadlift & Box Jump Record. Box jump This is a two-foot jump onto the box. Try again with same parameters. Strength Back Rack Reverse Lunge (4 x 8 per leg) Accessory: 3 x 10 KB or DB Romanian deadlift. Finisher
box Women: 205 lb., 24-in. Background: 21-15-9 Complex was the 6th of 13 total WODs for the 2014 CrossFit Games. Seven rounds of (for time): 8 Muscle-ups; 22 yard Farmer carry 50 pound dumbbells . Compare to 130526. Tweet on Twitter. Complete 2 rounds: Max Rep 50 lbs DB Push Press - 60 seconds CrossFit Olbia The Wild Box is at CrossFit Olbia The Wild Box. 1 RM Clean and Jerk. B. Deadlift (225 lb / 115 lb) Handstand push-ups.
