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Thursday 11 March 2010

Posted by The Coach on March 10th, 2010

Strength
Press
5-5-5 reps
Use ascending sets

Post loads to comments

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

Post time to comments

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7 Responses to “Thursday 11 March 2010”

  1. Pete Yeates said

    Some Gymnastics training today

    3 rounds of:
    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    Then onto the Parallettes:
    10 x Pass throughs
    10 x L sits with assistance from light stretch band ( held for 5 seconds)
    10 x V sits with assistance from medium stretch band ( held for 5 seconds)
    10 x Planche progressions

    Then onto the rings:
    10 x Front Lever progressions
    10 x Back Lever Progressions

    Finisher =
    10 x V Situps, holding for 5 seconds in the V sit position

  2. andrew said

    WU – skipping then 3 rds of pike push up x 10, dislocates x 10, 16kg kb snatch x 5 each hand, samson stretch x 5 secs each side

    Strength – 5 x 50kg, 55kg, 57.5kg

    WOD – as rx’ed 6 rds + 2 snatches

  3. michelle said

    Back off session

    Warm up: 5min skipping, 3 rounds of (Pike pushup x 5, dislocates x 10, 8kg KB Snatch x 5 each arm, Samson stretch)

    Strength: Press
    5-5-5 @ 20kg, 22.5kg, 25kg

    WOD: AMRAP 12min
    10kg KB Snatch x 20
    Large tyre jumps x 15

    9 rounds + 18 snatches

  4. Will F said

    Looks like Crossfit Perth released the times for sectionals:
    http://cfp.typepad.com/.a/6a010537188c9e970b01310f89c82f970c-800wi

    Warm up: 5min skipping, 3 rounds of (Pike pushup x 5, dislocates x 10, 12kg KB Snatch x 5 each arm, Samson stretch)

    Strength: Press
    5-5-5 @ 30kg, 32.5kg, 35kg (pb)
    Thought I could go from 30 to 40 but as Stef said, I was being a little ambitious 😀

    WOD: AMRAP 12min
    12kg KB Snatch x 20
    21′ Box Jump x 15

    5 rounds + 12 snatches

    Thanks Kate for showing me how to make those hand strap things.

  5. kate said

    An impromptu session with the 6:30 crew this morning. Nice to meet some more of The Cell gang and thanks again for letting me intrude :-).

    WOD: AMRAP in 12 min
    12kg KB Snatch
    21′ Box Jumps

    I think it was 7 rounds + 3 snatch. Really have to work on that counting business.

    WOD 2:
    4 Rounds
    400m
    20 push ups
    20 squats

    Time = 12:27

    Good luck to everyone competing on the weekend. Kick arse! Can’t wait to see you all in action 😉

  6. Jane said

    Had a 5km Run TT this morning, was a bit concerned about whether the body would hold up.

    Managed to run ok, butt still tight on left side and it definitely restricts my range of motion and my power then towards the end of the run I had tightness in both cheeks!!!

    Managed to run 5km in 21.54 I did this in Feb and ran 21.52 so I think that is a good result considering I know I am not running at full power – otherwise I would have definitely beaten that time!

  7. Lisa said

    Strength: Press

    5-5-5 @ 25kg, 27.5kg, 32.5kg (pb)….Woo hoo!!

    WOD: AMRAP 12min
    12kg KB Snatch x 20
    21′ Box Jump x 15

    7 rounds + 20 snatch + 8 box jumps

    Loved this WOD and taped my hands so no pain which is even better!! 🙂

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