CELL STRENGTH 1A.4 – DELOAD WEEK
Press
5-5-5 @ 40-50-60% of 1RM
Post loads to comments
WOD
“ROD”
For time:
Body Weight Deadlifts, 26 reps
15′ Rope Climb, 1 ascent
24kg (16kg) Kettlebell Snatch, 19 reps (each hand)
Chest to Bar Pull Ups, 47 reps
Post time to comments
Tactical Strength Challenge, 12pm today @ The Cell!
CELL STRENGTH 1A.4 – DELOAD WEEK
Back Squat
5-5-5 @ 40-50-60% of 1RM
Post loads to comments
WOD
3 rounds for time of:
70kg (50kg) Push Press, 1 rep
Strict Pull Up, 1 rep
70kg (50kg) Push Press, 3 reps
Strict Pull Up, 3 reps
70kg (50kg) Push Press, 5 reps
Strict Pull Ups, 5 reps
Post time to comments
A big HAPPY BIRTHDAY to The Cell’s Admin Extraordinaire, Danielle! Have a great day Dani.
STRENGTH 4.4 – Unload Week
Press
5-5-5 @ 40-50-60% of 90% 1RM
WOD
15-12-9 rep rounds for time of:
70kg (50kg) Power Clean
25kg (17.5kg) Sandbag Thruster
Post time to comments
STRENGTH 4.4 – Unload Week
Power Clean
5-5-5 @ 40-50-60% of 90% 3RM
Post loads to comments
WOD
5 rounds for time of:
32kg Double Kettlebell Floor Press, 5 reps
Pull Up, 10 reps
Post time to comments
FREE COFFEE FOR MEMBERS TODAY @ THE CELL
STRENGTH 4.4 – Unload Week
Back Squat
5-5-5 @ 40-50-60% of 90% 1RM
Post loads to comments
WOD
For time:
35kg (25kg) Back Squat, 50 reps,
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 40 reps,
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 30 reps
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 20 reps
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 10 reps
15′ Rope Climb, 1 ascent
Post time to comments
STRENGTH 1.4 – Unload Week
Power Clean
5-5-5 @ 40-50-60% of 90% of 3RM
Post loads to comments
WOD
3 rounds for time of:
140kg Deadlift, 5 reps
25kg Sand Bag Carry, 400m
Post time to comments
Mobility WOD Episode 357/365 – Baby Mommas, Double Unders, Bladder Control and a Little Bit of Pee!
HAPPY AUSTRALIA DAY!
STRENGTH 1.4 – Unload Week
Press
5-5-5 @ 40-50-60% of 90% of 1RM
Post loads to comments
WOD
15-12-9 reps for time of:
32kg (24kg) Kettlebell Snatch (L)
32kg (24kg) Kettlebell Snatch (R)
Pull Ups
Post time to commments
With the CrossFit games season fast approaching, we thought this quote appropriate and timely…
“In order to compete, in the ideological sense of the word, at the highest levels, sport actions must be executed with technical-tactical mastery. If one accepts this to be true then one must also accept that sports training must begin, not by participating in competition, but by first learning how to move efficiently.” from this article
-UNLOAD WEEK-
STRENGTH
Deadlift
7 sets x 3 reps @ 50-60% of 1RM
60-90 sec rest between sets
Post loads to comments
WOD
As many reps as possible in 10 minutes of:
Double Unders
If you can’t do Double Unders, you have 10 minutes to practice and get coached in how to.
Post total reps to comments
“The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed in these two: common-sense and perseverance.”
Owen Feltham
-UNLOAD WEEK-
STRENGTH
Press
7 sets x 3 reps @ 50-60% of 1RM
60-90 sec rest between sets
Post load to comments
WOD
For time:
Row, 1km
As soon as you finish the row, take half of your row time in seconds and perform that many sit ups.
Eg, it takes you 4 mins to row 1000m, that’s 240 seconds. You will perform 120 Sit Ups.
Record total time and sit up reps.
-UNLOAD WEEK-
WOD
“CINDY”
As many rounds as possible in 20 minutes of:
Pull Up, 5 reps
Push Up, 10 reps
Squat, 15 reps
Post rounds to comments
4-5/26 Hammond RoadCopyright © · The Cell Real Fitness 
