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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Friday 18 March 2011

Posted by The Coach on March 17th, 2011

CROSSFIT TOTAL (CFT) 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. The CrossFit Total (PDF)

STRENGTH
Deadlift
3-3-3 reps
Goal: 1) Max Strength 2) 3RM PB
Rest: 3-5 mins
+
1 x 15 x 70% 3RM
Goal: 1) Strength endurance 2) Unbroken set
Rest: Nil. Aim is to complete the set unbroken. Re-set at the bottom of each rep. No touch n’ go reps

Post loads to comments

WOD
2 rounds for time of:
24kg Kettlebell Snatch, 18 reps right hand
15 Knees to Elbows
24″ Box Jump, 12 reps
15 GHD Sit Ups
24kg Kettlebell Snatch, 18 reps left hand

Post time to comments

CrossFit Games Open First WOD for registered members of The Cell Team, 10.30am tomorrow at The Cell. If you’re not competing, come on down to cheer on your Cell mates and coaches who will be performing the WOD for a chance to compete at the Australasian Regionals.

Big Joel giving it everything in the run home during a 2km Row

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10 Responses to “Friday 18 March 2011”

  1. Jono said

    Deadlift 3 x 3 @ 130
    1 x 15 @ 100
    Wod as Rxd 7.42

    Well done Pete Yeates with pb on Deadlift solid effort over 200% of bw.

  2. michelle said

    Hi guys, I’ve just had to cancel my 1115 session this morning, so there is a free spot available.

  3. Will F said

    Went a little lighter today due to general soreness from a big training week.

    WU: Mobility, Skipping (5 min), 1x CFWU, 10 x Wall Squats, 10 x Jump Squats, 10 x Goblet Squats, 10s Frog Stretch.
    DL: 3-3-3 @ 80-80-80kg Then 1×15 @ 60kg
    WOD: with 12kg Kettlebell – 7.20

  4. Pete Yeates said

    Deadlift 3,3,3 @ 120, 130, 140kg PB @ 67kg bodyweight.
    1 x 15 @ 100kg

    WOD scaled to 20kg = 7:44

    Thanks for the support Jono, this time last year I achieved a 3 rep PB of 120kg’s, and at my age I am really happy with adding 20kg’s in one year.

  5. Pete Yeates said

    PM = Squat 45,65,80kg- KB Press 21,21,21kg – Double 24kg KB Thruster – Handstand hold

  6. Anthony said

    Congratulations on the DL PB Pete. Awesome mate!

    Anth 🙂

  7. Biljana said

    Good luck to everyone having a crack at the CF Games WOD on Saturday – Sorry I can’t be there with you in person but will be with you all in spirit! 🙂

  8. Arn said

    Hello all,

    Echoing Biljana, all the the best for the CF Games WOD!!

    I’m off at work . . .

  9. Melanie said

    Just like to add I like the 7am class on saturday!

    Thanks

    Mel

  10. Ash said

    First day back after a month at work so did CFT

    Back Squat: 115kg up from 90kg
    Press: 65kg up from 60kg
    Deadlift: 170kg up from 145kg

    Total: 350kg up from 295kg

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