WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
BEGINNER STRENGTH PROGRAM
1) Back Squat 3 x 5
2) Press 3 x 5
Rest 2 mins between sets
INTERMEDIATE STRENGTH PROGRAM
1) Back Squat 3 x 3 @ 80% 1RM
2) Deadlift 3 x 3 x 80% 1RM
WOD
3 rounds for time of:
10 Unbroken Front Squats @ 50% Back Squat 1RM
Run 400m
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KETTLEBELL CROSSFIT WOD
STRENGTH
Press Ladder 4 x 1-3
(1 rep, 2 reps, 3 reps)
WOD
40-30-20-10 reps for time of:
24kg Kettlebell Snatch
Run 100m between sets
(Reps are for both arms eg, 40 = 20 left and 20 right)
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Awesome Effort 6:30 am crew! thanks for the support!
Without ya corbz i wouldn’t have been able to go that hard! Cheers!
likewise mate
There was fire in your eyes, Steeny!
My last session at the Cell
3RTF, RX’d:
10 Front Squats @ 65KG (bodyweight 70KG)
400m run
8:58
Hope to see you return one day mate
Strength: Back Squat
30/5, 30/5, 30/5
Skipped deadlift. Plenty of load on my back with the back squat and front squat in the WOD for one work out.
3RFT
10 unbroken front squat, 25kg
400m row
Time = 8.14 min