CROSSFIT
BEGINNER STRENGTH 1.2
1) Back Squat 3 x 5
2) Power Clean 3 x 5
Rest 1 min
INTERMEDIATE STRENGTH 1.2
1) Back Squat 4 x 2 x 95% 1RM
Rest 2 mins
2) Power Clean 3 x 3 x 75% Clean 1RM
Rest 1 min
WOD
3 rounds for time of:
60kg (42.5kg) Clean and Jerk, 9 reps
Run 400m
Post time to comments
KETTLEBELL CROSSFIT
STRENGTH 1.2
1a) Double Clean & Jerk 3 x 3
1b) Double Windmill 3 x 3/3
WOD
1) 5-4-3-2-1 reps for time of:
24kg (16kg) Press, each side
Pull Up
Rest 3 mins
2) 8-7-6-5-4-3-2-1 reps for time of:
24kg (16kg) Front Squat
24kg (16kg) Clean & Jerk
24kg (16kg) Lunge, each side
Post times for each WOD to comments
Remember, no Friday evening classes this week and we’re closed Saturday and Sunday for the Outlaw Training Camp. Catch you all on Monday!
I think today wrt death or dishonour I woud choose death and WOD was deceptively hard – been coming to The Cell since 2009 and i STILL dont learn.
Strength
Double C&J @ 24kg
Windmill @ 12 kg (hadnt done these for a LONG time)
WOD
5/4/3/3/2/1 press @ 24 kg with PU on RB 2:56
8/7/6/5/4/3/2/1 of
FS
C&J
Lunge
Time – couldnt see through the red mist of pain
Started on 20kg (had been toying with idea of 22kg but no such bells – idiot!) but soon switched to 16kg KB’s
I put it down to my thumbs being taped with white tape – black tape would have meant I could have stuck with 20kg bells
http://cdn.memegenerator.net/instances/400x/28666364.jpg