Tuesday 05 February 2013

CROSSFIT
BEGINNER WEIGHTLIFTING
High Hang Snatch
Focus on finishing the pull before rapidly pulling under the bar. Speed is key. Stick the bottom position and pause for a 3 count before standing.

INTERMEDIATE WEIGHTLIFTING
5 x 60% x Snatch Pull x 1 + Snatch x 1 + OHS x 2

WOD
With a continuously running clock perform 1 round for time, every 3 mins, for 3 total rounds of:
Strict Pull Up, 10 reps
75kg (52.5kg) Front Squat, 10 reps
Burpee, 10 reps

Post time for each round to comments

KETTLEBELL CROSSFIT
SKILL
Snatch
6 x 1:00-min
Alternate between left and right after each interval
Rest 1 min

WOD
With a 24kg (16kg) Kettlebell, perform the following for time:
50 Kettlebell Swings
Run 100m
40 Kettlebell Swings
Run 100m
30 Kettlebell Swings
Run 100m
20 Kettlebell Swings
Run 100m
10 Kettlebell Swings
Run 100m

Post time to comments

Today celebrates my 5th year of affiliation with CrossFit. First as Ultimate CrossFit Perth and then as The Cell CrossFit. It has been an amazing, tough, rewarding and life-changing 5-years and I want to thank all of you who have supported me along this journey. Without each and every one of you none of this would have been possible. Special thanks to my partner Carole. Without you I, and by extension The Cell, wouldn’t be what we are today. And no, there’s no party. I don’t really do parties ………. Jase