The Valentine’s menu at CrossFit Tameside tonight included shoulder press, weighted pullups and a dumbbell workout that bore a spooky resemblance to the one on CrossFit.com. Obviously nothing says romance like dumbbells.
It’s the start of Andrea’s 4th week of CrossFit and this was her first time learning the kipping pullup. You can see in this video just how close she gets. Well done Andrea!
Shoulder Press
5 – 5 – 5
Weighted Pull Up
3 – 3 – 3
Then
In 3 minutes run 200m
In the remaining time perform as many Dumbbell Hang Clean as possible
Rest 1 minute
In 3 minutes run 200m
In the remaining time perform as many Dumbbell Push Press as possible
Rest 1 minute
In 3 minutes run 200m
In the remaining time perform as many Dumbbell Front Squat as possible
Rest 1 minute
In 6 minutes complete as many rounds as possible of
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Push Press
5 Dumbbell Front Squat
Andrea – 17.5kg, 20kg, 20.5kg PB; Purple Band 5 x 3 reps and a kipping nose up; 27 Cleans, 32 Push Press, 25 Front Squat, 5 Rounds + 5 Deadlift @ 3kg DBs
James – 45kg, 47.5kg PB, 50 (F3); 17.5kg PB; 25 Cleans, 40 Push Press, 25 Front Squat, 4 Rounds + 5 Deadlift @ 12.5kg DBs
Sam – 40kg, 42.5kg PB, 45kg (F4); Purple Band + 2kg; 20 Cleans, 32 Push Press, 27 Front Squat, 4 Rounds + 5 Cleans @ 9kg DBs
Ian – 42.5kg, 45kg, 47.5kg PB; 10kg; 34 Cleans, 33 Push Press, 32 Front Squat, 4 Rounds @ 9kg
Lee – 30 kg PB, 35 kg PB, 30kg; Green & Purple Band 3 x 5 reps; 16 Cleans, 31 Push Press, 20 Front Squat, 2 Rounds @ 5kg DBs