Home WOD #128

CrossFit Bielefeld – Home Wod

Kettlebell Deadlift

Deadlift

Home WOD #128 (AMRAP – Reps)

Warm Up:

5 Push Ups

10 Good mornings (if possible with a little weight/banded)

15 Air Squats

10 Good Mornings

5 Push Ups

Rest 1min then repeat.

Strength:

Tempo Deadlifts with KB/DB/Barbell

E3MOM15

10 Reps @31X1

( 3 seconds on the way down, hold for one second, explosive on the way up and then hold one second before going into the next rep )

Use whatever equipment you have.

Barbell:

https://www.youtube.com/watch?v=BZes_tlBer4

Kettlebell:

https://www.youtube.com/watch?v=TCHDRVpJwtk

If there is no equipment do:

E2MOM12

3 Towel Deadlifts hold for 3-5sec each

Towel Deadlift:

https://www.youtube.com/watch?v=VYdAqlCWdbk

Accessory:

4×8 single leg Romanian Deadlifts per side

work up in weight if possible

https://www.youtube.com/watch?v=DkAGd60F0_U

Metcon:

Amrap 5

15 Push Ups

15 Sit Ups

15 Jumping Lunges

Rest: 3:00

Amrap 4:

10 Hand Release Push Ups

10 single leg V-Ups (5/5)

10 Jumping Squats

Rest: 2:00

Amrap 3

5 Pike Push Ups

5 V-Ups

5 Burpees

RX+:

All amraps with 5 min and 3 min rest.

Videolink: