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Friday 07 May 2010

Posted by The Coach on May 6th, 2010

Strength
Press
5-5-5 reps
Sets ascending
then
12-9-6 reps
Use a load that is approx 75-85% 5RM

Post loads to comments

WOD
21-15-9 rep rounds for time of:
45kg Hang Power Clean
21” Box Jump

Post time to comments

Good luck to Stef and Michelle in this weekend’s CrossFit Games Regional Qualifier in Sydney.


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13 Responses to “Friday 07 May 2010”

  1. Jane said

    Good luck Stef and Michelle – it seems to have come round really quickly – “go hard” 🙂

  2. graeme said

    good luck stef and michelle,
    go really hard – but enjoy the experience !!
    smash it !

  3. Andrew said

    michelle & stef – I will be cheering you on in spirit if not in person. nothing but yr best please!!

    ps is this pwoer clean week or something?? 3rd day with PC’s of some sort..

  4. Elle said

    Superstar Athletes Stef & Michelle!

    You guys rock! Best wishes for the comp, have fun & know you make us proud 🙂

    Will be thinking of you and checking the stats constantly!

    Elle xx

  5. dan said

    To Stef & Michelle,

    I wish you guys all the best of luck in Sydney, enjoy the experience and show those East Coasters what WA has to offer.

    If you are half way into a WOD and you hear someone cheering, it is me from from the Middle East!!

    Can’t wait to get back and hear all about it.

    All you need is with in you,

    Dan J 😉

  6. gus said

    all the best, stef and michelle!

    i hope you have an excellent experience

  7. Bliss said

    Good luck Stef and Michelle…

    I know that you will both have a wonderful time. You guys are fabulous inspiration for all of us!

    Can’t wait to check the results constantly over the weekend…

    Storm, please keep us in formed…:) please:)

  8. Travis said

    Stef and Michelle,

    All the best for the comp on the weekend! I know you will both put in 110%.

    Make us proud!!

  9. Pete Yeates said

    Warm-up = Skipping, Dynamic mobility, Press x 5 @ 20, 25, 30kg.

    Press 5,5,5 @ 35, 40, 47.5 (4)
    Press 12, 9 (7), 6 @ 35kg

    WOD as Rx’d = 4:13

    The WOD’s at the Regionals look like they are made for Stef. Have a fun time out there Michelle and Stef.
    http://games2010.crossfit.com/blog/2010/05/workouts/

  10. Andrew said

    WU – skipping

    Press – 5 x 50/60/65kg, 12/9/6 x 50kg

    WOD – as rx’ed forgot to write down time (<4 mins)

  11. gus said

    i was thinking that when i saw them as well, pete!

    watch out world, here comes stef!

  12. Enzo said

    Hey Stef and Michelle….

    I know you’ll both do us proud over there! And when you’re right at the end of your set, buggered and looking for that little bit more, remember what “Mickey” said…..”I didn’t hear no bell! Get up you son-of-a-bitch! Cos mickey loves you! ” ;o)

  13. Will F said

    Have fun on the weekend Michelle and Stef

    Warmup:
    Skipping, Mobility

    Strength:
    Press – 5-5-5, 32.5-32.5-32.5kg then
    12-9-6 @ 25kg

    WOD:
    30kg HPC – 3.41min – Box jumps were very slow today due to sore ankles/shinsplints.

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