CROSSFIT
BEGINNER STRENGTH 1.3
1) Back Squat 3 x 5
2) Power Clean 3 x 5
Rest 1 min
INTERMEDIATE STRENGTH 1.3
12 mins to establish Back Squat 1RM
WOD
5 rounds for time of:
15 Pull-Ups
15 Double unders
15 Squats
15 Push-ups
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KETTLEBELL CROSSFIT
STRENGTH
1a) Double Clean & Jerk 3 x 3
1b) Double Windmill 3 x 4/4
Rest 1 min
WOD
5 rounds for time of:
24kg Double Row, 12 reps
24kg Double Clean, 9 reps
24kg Double Jerk, 6 reps
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1) Back Squat 3 x 5 @ 65kg
2) Power Clean 3 x 5 @ 35kg
Rest 1 min
WOD
5 rounds for time of:
15 Pull-Ups
15 Double unders
15 Squats
15 Push-ups
= 12.38
Shouts to Raj for making it look so easy!
I announce it officially. Mitch is dead to me. I don’t know him.
He does not know who Spike Milligan is.
Perhaps I am getting old.
1) BS 3 x 5 @ 105kg
2) PC 3 x 5 @ 72kg
WOD. Red Band. 21:00 min