The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.



  • © The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Saturday 05 June 2010

Posted by The Coach on June 4th, 2010

Strength
Push Press
3-3-3 reps
Ascending sets
then
1 x 12 reps
70% 3RM

Post loads to comments

WOD
8 rounds for time of:
Burpee, 12 reps
Pull Up, 12 reps

Post time to comments

Advertisements

4 Responses to “Saturday 05 June 2010”

  1. 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, 85 x 5, 85 x 5.

    Then some gymnastics training:

    Band assisted parallette handstand pushups 5 x 5

    Bulgarian Ring Dips 5 x 5

    Parallette Pseudo Planche Push-ups 5 x 5

  2. Biljana said

    Warm Up – 400 run, 30 light KB swings, 400m row, 30 light KB swings

    Strength – Push Press 3-3-3 @ 30/35/40 kg
    the 1×12 reps @ 20kg

    WOD – 8 rounds for time of:
    12 Burpees
    12 Pull Ups (Blue Band scaled)

    19.03 min

  3. andrew said

    WU – 400m run, 30 x KB american swings (16kg), 400m row, 30 x kb swings, mobility

    Push press – 3 x 70/75/75kg 12 x 55kg

    WOD – as rx’ed. think it was 20 mins something. lesson in how simple BW exercises can humble a man.

  4. Kenno said

    STRENGTH
    3×3 @ 60,70,80kg

    WOD as Rx’d
    12:03

Sorry, the comment form is closed at this time.