The Cell

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



    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


  • Archives

  • Recent Comments

  • RSS Meal of the Day

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


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


    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, 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 with appropriate and specific direction to the original content.

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

  • Advertisements

Monday 28 June 2010

Posted by The Coach on June 27th, 2010

Power Snatch
3-3-3-3-3 reps

Post loads to comments

6 rounds for time of:
32kg Double Kettlebell Floor Press, 5 reps
85kg 1-Handed Deadlift, 6 reps

The 1-handed deadlift is performed by straddling the bar with a leg either side.

Post time to comments


14 Responses to “Monday 28 June 2010”

  1. Anthony said

    DAMMIT!!!!!!! 😦
    slept straight thru my alarm!!!! even my 4 yr olds didn’t wake us up – must of all needed the sleep.
    many apologies Jase and 5.30 crew.


  2. Pete Yeates said

    WU = Row 1k, Mobility, Snatch practice.

    Power Snatch 3,3,3,3,3 = 35, 37.5, 40, 42.5, 42.5kg.

    WOD scaled to 24kg KB’s & 65kg DL = 5:33
    I found out my grip is way weaker on my right, so ended up using mostly my left.

  3. The Cell said

    Great effort from everyone in today’s morning sessions. We missed you Anth!

    The 1-handed deadlift took everyone waaaay out of their comfort zones and threw a whole load of new elements into a movement that most have been doing for a while. Love it. We like to always challenge, and explore new things, all designed to make us better people in every way. And sometimes the simplest of solutions are the best. Such as simply drawing a chalk line around your feet to prevent you landing too wide when you snatch, hey Kelly 😉 Worked a treat.

    Now just trying to warm up the mind and body so I can train. Think its colder now than at 5am!

    Jase 🙂

  4. The Cell said

    Jase’s Bad Day!
    Warm Up
    Dble Unders 3 x 20 consecutive reps
    Mobility Drills
    Ring Handstand Practice – All good. Just practiced kicking up and holding it. Ugly, but worked.

    Today’s Cell WOD
    Started as Rx’d
    First 2 rounds were with the 32kg KB’s. Watching the video afterwards, I actually did 6 reps of floor press for these rounds. I have no idea why. We all know I cant count.
    3rd round: Started with 32kgs. After 4 reps, I had nothing left so went to 28kg KB’s. Did the 5th rep.
    4th round: did a few with the 28’s. Had nothing so finished the round with 24’s.
    5th round: 24kg KB’s
    6th round: 24kg KB’s
    Went to start a 7th round before I realised what the hell I was doing.

    I think I must have done about 10 partial reps with the 32kg and 28kg KBs. After the 2nd round, I just had nothing left to press the bloody things out.

    Deadlift was the “easy” part!

    Time was, wait for it……………………………..12.00 looooong minutes!!!

    Jase 😛

  5. Nicole said

    WARM UP: Row 1km & Burgener mobility & technique practice ( like doing this )

    STRENGH: Power Snatch 3,3,3,3,3 stayed on 24 kg throughout

    WOD: 5 rounds for time
    Double Kettlebell Floor Press, 5 reps scaled 2 x 12kg
    One handed Deadlifts, 6 reps 45kg
    TIME: 4:01

    Jacobs Ladder on the way home, 6 laps mixed of walking, sprints, 2 steps, 3steps at a time and backwards walking.
    side planks w leg lifts at top of ea then 2 hill street jogs

    Stretching… focus of latt’s, Q,Ls and glutes on my right and deep core strengh …. very right side dominant lately and posture is slightly out ( have been aware of but tried to ignore for a little while ) but not after todays one handed deadlifts…. they were really different to do 😉

    Felt like I moved a little bit further forward with power snatches today 😉
    Gr8 work & have a great day everyone !!!

  6. Nicole said

    HAPPPY BIRTHDAY JASE !!! very sneaky not mentioning a word of it to anyone this morning !!

    ( Not that it matters birthdays celebrations last for a full week if you ask me;-) Hope you have a great day and get spoilt rotten w love & the company of family & friends )


  7. Nicole said

    Shit I read that totally wrong didn’t I…. haha sorry…. BAD day looked like Bday somehow ??? woops!

  8. kate said

    Just a big big thank you to the lunch time crew for being sensational. My first ‘real’ session and it was an absolute pleasure.
    Storm, you are pure goodness 🙂

  9. The Cell said

    BAM! Let’s officially welcome Kate to the coaching team! Big welcome and thank you! And yes Kate we all agree Storm is pure goodness! That is for sure!



  10. The Cell said

    Thanks Nicole!!!! Only four and half months late, or 8 months early depending on how you look at it. 16th February for everyone’s info. Pop that in your diaries. All pressies are gratefully accepted 😛 hahaha

    Welcome Kate!!! Love your work but Storm, pure goodness???? Hmmm, I’ve known Storm a while and I would be more inclined to say pure badness 😉


  11. Will F said

    WU = Row 1k, Mobility, Burgner, Snatch practice.

    Power Snatch 3,3,3,3,3 @ 24kg.

    WOD scaled to 12kg KB’s & 40kg DL = 4.26min
    I should have gone to 16’s on the KB’s. Those 1 armed DL’s were awesome!

  12. Storm said

    As Meatloaf said, “Two out of three ain’t bad”.

    Love you all.

  13. Storm said

    PS Kate your MINT.

  14. Travis said

    Power Snatch
    5×3 @ 29,35,40,40,42.5kg

    6 rounds for time of:
    16kg Double Kettlebell Floor Press, 5 reps
    60kg 1-Handed Deadlift, 6 reps

    Time = ??

    Kettlebells were too light, should have used 20kg. Loved this workout, it’s great to have a couple of unfamiliar exercises to be challenged with!

Sorry, the comment form is closed at this time.