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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Saturday 17 October 2009

Posted by The Coach on October 16th, 2009

Strength
Press
5-5-5 reps
Load Prescription
1st Set – 65% 5RM
2nd Set – 85% 5RM
3rd Set – Aim for a PB

Then
10-7-4 reps
Load Prescription
75% 5RM

Rest 1 min between sets

WOD
As many rounds as possible in 12 minutes of:
24kg Kettlebell Snatch, 20 reps
21″ Box Jump, 15 reps

Post rounds to comments

Jason - Having loads of fun Pressing!

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7 Responses to “Saturday 17 October 2009”

  1. Pete Yeates said

    Warm-up = Shoulder mobility, Glute activation, Burgener, Press x 5 @ 15kg, 25kg.

    Press 5,5,5 @ 35, 40, 45 (x3) , 45 (x 2). (My delts are toast after the HSPU’s yesterday so had to back the weight off)
    Press 10, 7 ,4 @ 30kg

    WOD = with a 16kg Kettlebell the rest as Rx’d.
    7 rounds + 20 snatch + 5 jumps.

  2. The Cell said

    I want to give a very SPECIAL mention to Rory, who is over in Melbourne competing again in Jujitsu, got word last night that he is guaranteed at least 2 silver medals at the Pan Pan Pacific’s in Victoria! Rory also won the Nationals last month. He is really dominating Australian Jujitsu within his weight division of Purple Belt! Congratulations brother! We hope you get a Gold today!!!

    SS

  3. Biljana said

    Warm Up: 3 rounds of
    10x Double Unders
    10x 8kg KB Swings
    100m Run

    Practised DU’s for a bit – PB for DU’s 30 reps 🙂

    Strength: Press 5-5-5
    20/25/30

    then 10-7-4 @ 20kg

    WOD: AMRAP in 12 mins of:
    8kg KB Snatch x 20 reps
    18″ Box Step Ups x 15 reps

    7 rounds + 10 step ups

  4. andrew said

    Combat conditioing – with ju jitsu moves thrown in. Dont understand why this class isnt more popular..

    Strength – shoulders mcgee was fried after the pike PU’s y’day so
    40kg x 5
    60kg x 5
    70kg x 0
    so 65kg x 4

    then 45kg x 10/7/4

    Then WOD as Rx’ed ie 24kg KB & 21″ tyre jump

    5 rounds + 20 KB snatch + 3 jumps

    After these my delts were well & truly fried…

  5. Jason said

    Got word earlier today that Rory has picked up 2 gold medals at the Pan Pacific Jiu Jitsu Championships in Melbourne!!! Awesome effort brother, you are the man!!

    Just think what he could do if he beat Adam in the CFT!! Hahaha :-p

    Just finished day 1 of the CrossFit Cert in Brisbane. These certs never let me down. The people are awesome, the energy is super high and I never fail to learn something. In fact I learn loads each time.

    Especially when training alongside Commando Steve, the 4th fittest bloke in the world and Pat Sherwood who was also at this years CrossFit Games. Inspiring and humbling at the same time.

    Jase

  6. Pete Yeates said

    That’s bloody mint Rory , what a result.

    Jase, so can we expect the influence of The Commando to have rubbed off on you, with you turning up to coach in cammo and dark sunglasses. :LOL:

    PM training = 1.5hrs run, easy pace along South Beach walkways.

  7. Jane said

    Well done Rory – great result 🙂

    7am Snack
    sweet potato, pumpkin egg whites, apple sauce

    9am Snack
    LaraBar & paleo recovery drink

    1.30pm Breakfast
    banana, strawberry, egg white omelete + almonds & apple

    3pm Snack
    apple, dates & walnuts

    7pm Dinner
    Chicken & apricots, onions, carrots, cauliflower, broccoli + dessert baked bananas with raisins

    Activity:
    7.30am combat conditioning

    Notes:
    Felt ok today, combat was good and it did feel great to actually do some hard work after a week of virtually no training and definitely not a lot of effort!

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