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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Friday 25 March 2011

Posted by The Coach on March 24th, 2011

STRENGTH
Deadlift
3-3-3 reps
Goal: 1) Max Strength Development 2) 3RM PB
Rest: 3-5 mins between sets
+
1 x 15 x 70% 3RM
Goal: Strength Endurance
Rest: Nil. Re-set at the bottom of each rep. No touch N’ go reps.

Post loads to comments

WOD
5 rounds for time of:
16kg Kettlebell Press (Left), 15 reps
Sit Ups, 15 reps
16kg KB Press (Right), 15 reps
Sit Ups, 15 reps

Post time to comments

Good luck to Michelle who goes under the knife today for a knee reconstruction. Best wishes for a speedy recovery Michelle.

Pete does Eva

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8 Responses to “Friday 25 March 2011”

  1. Jane said

    Michelle, didn’t realise you were having a knee reconstruction!!!! Good luck and looking forward to seeing you fighting fit soon πŸ™‚

    Also good luck to Vicki who has her exams today (friday)

  2. Peter F said

    Best of luck Michelle with the operation. Hope all goes well and hang in there.

    Peter

  3. Jase said

    Good luck Michelle! See you at the 7am class Saturday πŸ˜‰ Anything I can do to help, just ask.

    And a big good luck to you too Vicki. If I passed it you’ll be just fine.

    Jase πŸ™‚

  4. Vicki said

    Good Luck Michelle, you’ll be smashing out WOD’s before you know it πŸ™‚

    Thanks Jane & Jase, feels like being back at high school!

  5. graeme said

    Michelle, having had the pleasure recently, you will need to stay strong and focused.

    Do everything you are told, and then a little extra
    Dont rush it

    you will be back stronger and faster when you body is ready

    if you need anything let me know, good luck

    Graeme

  6. Bliss said

    Good Luck Vicki. I have no doubt you will do very well. πŸ™‚

    Michelle, good luck with the surgery. I have no doubt that it will go well and you will be back before you know it. πŸ™‚

  7. Will F said

    W/U:
    100 KB swings (light, 6KG), Mobility

    Strength:
    3-3-3 @ 85-90-90 KG
    1×15 @ 70% – 60 KG

    WOD:
    8KG KB – 9.33

  8. michele said

    good luck michelle…
    arn…lucky you had to work is all i can say

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