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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Saturday 16 October 2010

Posted by The Coach on October 15th, 2010

CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach

Power Clean
3-3-3 reps

Post loads to comments

Then:
40-30-20-10 rep rounds for time of:
10kg Wall Ball
24” Box Jump

Post time to comments

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7 Responses to “Saturday 16 October 2010”

  1. Pete Yeates said

    Back off day today.

    WU = Lots of dynamic mobility.

    20 minutes of Handstand Practice

  2. graeme said

    today we make the rower our bitch .. right storm !

  3. andrew said

    i am thinking it will be something like this

  4. graeme said

    andrew you got way toooo much time on your hands

    but cant wait to see stef do that

  5. The Cell said

    Warm up:
    rowing
    Running
    Mobility drills

    Then for time:
    400m run
    Then:
    10kg wall ball (10ft), 10 reps
    10 cal airdyne
    10 rounds
    Then:
    400m run
    TIME = 15.20min

    Strict 2min rest

    Then:
    Tabata hovers – 20sec / 10sec – 8mins

    Stretch / mobility

    SS

  6. Travis said

    Power Clean
    3×3 @ 65,70,70kg

    Then:
    40-30-20-10 rep rounds for time of:
    10kg Wall Ball
    24” Box Jump

    Time = 15:13

  7. Rhys said

    Power clean
    80,85(PB),90 failed on third rep.

    Wod as Rx’d
    9.37

    Very happy to get under 10mins on this one.
    I don’t like failing on power cleans it’s not as fun as failing a back squat. Need quicker elbows.

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