WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
BEGINNER STRENGTH PROGRAM 6.4
1) Back Squat 3 x 5
2) Deadlift 3 x 3
INTERMEDIATE STRENGTH PROGRAM 6.4
1) Back Squat 5 x 3 x 85% Latest 1RM
2) Split Jerk 5 x 2 x 70% C&J 1RM
Rest 2 mins
WOD
As many rounds as possible in 10 minutes of:
70kg Push Press, 3 reps
9kg Ball Slam, 5 reps
Post rounds to comments
KETTLEBELL CROSSFIT WOD
STRENGTH 3.4
1a) Double Clean + Front Squat 3 x 5 reps
1b) See Saw Press 3 x 3/3 reps
Rest 1 min
WOD
As many rounds as possible in 12 minutes of:
24kg Kettlebell High Pull (Left), 10 reps
Goblet Squat, 10 reps
24kg Kettlebell High Pull (Right), 10 reps
Post rounds to comments
Am I the only guys who posts these days?? FFS!
Anyway KB WOD
3 x 5 x FS @ 24kg
3 x 3 x Sea Saw Press @ 20kg
WOD
as rxed
9 rds 10 high pulls (L) and 9 x goblet squats
I thought high pulls would be the hard part and goblet squats easy peasy – WRONG!
Always expect the unexpected @ The Cell.
G’Day Adrian and fellow cellmates.
Just wanted to post a quick note apologizing for a couple of poor showings on a Monday these past two weeks with very late cancels. Last week I’d just returned from Bali with a screaming 10 month old and in hindsight, making the 0530 class was probably a bit ambitious. This week it seems I’ve managed to somehow collect yet another tummy bug from the little monster which I’d rather not share with everyone else, so I pulled the pin as soon as it appeared I really wouldn’t be able to make it.
I’d like to confirm that I’m just as committed as I ever was, and hope that I’ll hit a purple patch with training in the new year.
CHeers,
Matt.
Good to hear Matt! (not about the lovely bug but about training in the new year!) Get well soon!