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Wednesday 20 February 2013

February 19, 2013 by · 3 Comments

CROSSFIT
BEGINNER STRENGTH 2.3
1a) Deadlift 3 x 5
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate

INTERMEDIATE STRENGTH 2.3
1a) Deadlift 3 x 3 x 80%
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate

WOD
4 Rounds For Time:
Run, 400m
Muscle Up, 4 reps
Double Unders, 40 reps

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KETTLEBELL CROSSFIT
STRENGTH
1a) Double Floor Press 3 x 5
1b) Single-Arm Row 3 x 5/5

WOD
As many rounds as possible in 12 minutes of:
24kg (16kg) Snatch, 7/7 reps
9kg (7kg) Ball Slam, 7 reps
12lb (8lb) Sledge Strike, 7 reps

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Kettlebell Juggling_the cell crossfit perth

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Comments

  1. joe t says:
    February 20, 2013 at 1:40 pm

    got skills!

    either that, or the pic was taken a split second before fumbling the kettlebell ;-)

    Reply
  2. Will F says:
    February 20, 2013 at 5:14 pm

    STRENGTH
    1a) Deadlift 3 x 5 @ 70kg
    Rest 1 min
    1b) Strict Pull Ups 3 x M/E 6-6-6

    WOD
    4 Rounds For Time:
    Run, 400m
    Muscle Up (progression from knees), 4 reps
    Double Unders, 40 reps

    Hit the 20 min cutoff with 3 rnds, 400m, 1mu.

    Reply

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