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Thursday 03 June 2010

Posted by The Coach on June 2nd, 2010

Strength
Power Snatch
3-3-3 reps
Concentrate on technique

WOD
3 rounds for time of:
25kg Sandbag Burpee + Clean & Press, 10 reps
25kg Sandbag Carry, 100m
Rope Climb, 1 ascent

Post time to comments

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10 Responses to “Thursday 03 June 2010”

  1. Glen Lewis said

    Feeling mighty glad that Thursday is my day off.

  2. The Cell said

    I bet you are sore after your monster effort yesterday Glen! Good work mate!

    Kate was on fire this morning handling the morning crews!

    🙂

    SS

  3. The Cell said

    HAd the pleasure of training with Ms Starre today…

    Warm up:
    500m Rower
    Mobility drills
    1 x CF warm up
    3 x Snatch complex with Bar
    Mobility drills

    Then:
    Back squat
    5-5-5-5-5-5
    40-60-80-100-105-110kg

    Then:
    Power Clean
    3-3-3
    70-75-80kg

    Then:
    FOR TIME:
    40kg BB
    20 x Thrusters
    20 x SDHP
    20 x Push Jerk
    20 x OHS
    20 x Front squat
    Every minute perform 4 burpees. Objective is to finish all 100 reps as quick as possible. Must remain on that exercise until all 20 reps are complete.

    TIME = 8.36min

    Then:
    Core cluster – 10mins continuous of various movements including: weighted work, GHD sit ups, F2H, K2E, Paralette holds, planks, rotational work

    Then:
    Skin the cats
    3-3-3-3-3

    Stretch / Foam roll

    SS

  4. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 15, 45, 65kg.

    Back squat
    75kg x 3
    85 x 3
    95 x 2
    100 x 1
    80 x 5
    80 x 5

    Then some gymnastics training:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Tuck Planche(held for 5 seconds), passing through into a L sit (held for 5 seconds), passing back through into a Elbow lever (held for 5 seconds).

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

  5. Luke F-J said

    AM – Strength

    Bench press 3×5 @90kg,100kg,100kg

    pullups 5,3,1,1 @20kg,25kg,40kg,50kg
    Didnt quite get the chin over the bar for the 50kg.

    Straight leg raises 3×10

  6. kate said

    Really enjoying training with Stef although questioning my own sanity 🙂
    I was in struggle town for a lot of this workout. The strength stuff was good and is something I REALLY need to work on, but the WOD was horrendous!!!!!!!!
    I had to leave before the core cluster fun started – disappointed!

    Warm up:
    500m Rower
    Mobility drills
    1 x CF warm up
    3 x Snatch complex with Tech. Bar

    Then:
    Back squat
    5-5-3-3-3
    40-40-50-55-55kg

    Then:
    Power Clean
    3-3-3
    40-42.5-45kg

    Then:
    FOR TIME:
    25kg BB (probably a little heavy. it took me nearly 3 minutes to finish these)
    20 x Thrusters
    20 x SDHP
    20 x Push Jerk
    15kg BB
    20 x OHS
    20 x Front squat

    Every minute perform 4 burpees. Objective is to finish all 100 reps as quick as possible. Must remain on that exercise until all 20 reps are complete.

    TIME = 10.55min

    Great workout, a lot harder than I expected.
    Thanks Stef 😉

  7. Mary-Anne said

    Couldn’t perform the WOD today – Tuesday and Wednesday belw me out of the water.
    05:00am 8km run Freo south to north return.
    40 walking lunges, 20 situps 20 pushups.

  8. Tracy Lydiatt said

    My seat bones are enjoying a day off today from my bike seat 😉

    Dexa Scan boo boo fixed – I’m now FEMALE – YEAH!

    I have, in quotes, “significantly higher” bone density than women my age. My 87 yr old Grandma was part of a uni study testing the effect of weight lifting on bone density about 10 yrs ago so I think they were right. I am really pleased.

    Crossfit rocks!

  9. Luke F-J said

    PM session

    Strength – Power snatch 3,3,3@40kg,45kg,50kg

    WOD – As rx’d with 30kg sandbag
    Time= 7.13mins

  10. Kenno said

    STRENGTH
    3×3 @ 50,52.5,55kg

    WOD as Rx’d
    6:20

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