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Tuesday 15 January 2013

January 14, 2013 by · 4 Comments

CROSSFIT
BEGINNER WEIGHTLIFTING
Clean 5 x 3
Add weight were appropriate

INTERMEDIATE WEIGHTLIFTING
Clean + Jerk 3 x 2 x 75% C+J 1RM

WOD
“NANCY”
5 rounds for time of:
Run, 400m
42.5kg (30kg) Overhead Squat, 15 reps

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KETTLEBELL CROSSFIT
SKILL
The Jerk

WOD
“Kettlebell Josh”
24kg (16kg) Kettlebell Overhead Squat, 21 reps
Pull Up, 42 reps
24kg (16kg) Kettlebell Overhead Squat, 15 reps
Pull Up, 30 reps
24kg (16kg) Kettlebell Overhead Squat, 9 reps
Pull Up, 18 reps

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Kettlebell Crossfit_the cell crossfit perth

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Comments

  1. Michele Pascoe says:
    January 15, 2013 at 8:11 am

    Thanks to Matt C for keeping me going this morning :-) I was ready to give it the arse this morn :-( (

    Reply
    • The Cell says:
      January 15, 2013 at 8:55 am

      Great work for pushing through Michele! I could see that you weren’t really feeling it, but you kept going nonetheless. Outstanding!

      Jase :-)

      Reply
  2. MattC says:
    January 15, 2013 at 11:06 am

    My pleasure Michele.

    Everyobody needs a bit of external encouragement on the odd occasion. You definitely had the legs for it today, you just needed someone to yell at you a bit to make sure you didn’t talk yourself out of it.

    Of course, this also officially gives you Carte Blanche to yell at me when it looks like I’m about to purchase a ticket to struggle town myself. :)

    Reply
  3. Joe T says:
    January 16, 2013 at 2:24 am

    This one was nasty. Especially on the humidity.

    Reply

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