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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Tuesday 23 November 2010

Posted by The Coach on November 22nd, 2010

Deadlift
3-3-3 reps
then
1 x 15 x 70% 3RM

Post loads to comments

Then

Hammer Gone Bad
3 rounds of:
12lb Sledgehammer Strikes, 1 min Left
21” Box Jump, 1 min
12lb Sledgehammer Strikes, 1 min Right
24kg Kettlebell Clean, 1 min

Rest 1 min between rounds

Score is total reps per round

Compare to 22/07/10

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13 Responses to “Tuesday 23 November 2010”

  1. Pete Yeates said

    WU = Run 800m

    Run = 10 x 135 second intervals, walking at pace between each for 1 minute.

    Each interval involved – 70 seconds up a hill, then down the hill and try to hold same pace on the flat for the remainder.

    Cool down = 800m run

  2. andrew said

    WU – 1km row, CFWU. mobility

    Fat Bar DL – 3 x 100/110/115kg 15 x 80kg

    WOD – as rx’ed 298 reps. Think i miscounted 1st round. SNAFU

  3. Elle said

    WU

    Deadlifts: 55, 60 65kg

    WOD:

    8lb Sledgehammer
    Step-ups
    10kg KB

    = 353 reps

    Good job everyone this morning – felt so good being out in the sun 🙂

  4. Laila said

    W/Up: 1000m row, CFWU, Mobility

    Deadlifts: 3@ 55-65-82.5(PB) 15@ 55

    WOD: 12lb sledge, 12kg KB
    Total reps = 273

  5. andrew said

    just noticed that we should have been doing cleans but we were all doing snatches at 05:30 (and 06:30??)..anyway that which does not kill us..

  6. The Cell said

    Why were you doing snatches!?

    Jase

  7. Steve said

    That may have been the stupid coaches fault…. My apologies. I thought the workout was snatches. F#$k !

    Please post suitable punishment

  8. The Cell said

    Hmmm, punishment for the coach. Whatchya think guys? What should Steve cop for making you do snatches? 😉

    Training for the unknown and unknowable. That includes a coaches take on constantly varied 😉

    Jase

  9. The Boxing Kanga said

    For time:
    100 reps (50 each side) SandBag Get Ups @ 25kg

  10. Paul said

    No penalty outdoor session rules apply

  11. The Cell said

    You can’t take part in this discussion Wilkey as you didn’t even show! 😉 Actually, you can do the punishment with Steve!

    BAM!

    Jase 😛

  12. The Cell said

    Warm up:
    10mins of moving

    Then:
    3 stations / 2 movement types per station
    1min per movement
    15sec changeovers between movements
    6mins total of actual work (3 rounds per movement alternating)
    Then: 1:30min for changeover between stations

    Station 1:
    B/W sled push, 10m lengths
    Big Tyre flips

    Station 2:
    15kg wall ball
    Pull ups

    Station 3:
    Paralette push up to pass through
    24kg KB snatch

    Stretch

    SS

  13. adrian said

    in defence of Steve, it may have been me who wrote it on the board. This however shall in no way be taken as an acceptance of liability for anything that was done by the morning class ;p

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