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Tuesday 19 April 2011

Posted by The Coach on April 18th, 2011

STRENGTH
Press
3 x 5 reps
+
12-9-6 reps @ 60% 5RM

Post loads to comments

WOD
For time:
Pull Up, 21 reps
Body Weight Back Squat, 21 reps
Body Weight Deadlift, 21 reps
Hand Release Push Up, 21 reps

Post time to comments

Tyre flippin' fun - Craig

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10 Responses to “Tuesday 19 April 2011”

  1. Jono said

    Press
    3 x 5 reps , 30,40,45
    +
    12-9-6 reps @ 60% 5RM , 27.5

    WOD
    For time:
    Pull Up, 21 reps
    Body Weight Back Squat, 21 reps
    Body Weight Deadlift, 21 reps
    Hand Release Push Up, 21 reps

    Scaled to 40 kg 2.??

  2. Laila said

    W/up: 1000m row, mobility

    KB Press: Right/Left 8kg/0kg – 10kg/4kg – 12kg/6kg for 5 reps then 10kg/4kg for 12-9-6 reps

    WOD:
    Pull ups, 21 reps (blue band, scaled to go easy on shoulder)
    B/Squat Body Weight, 21 reps @ 62.5kg
    Deadlift Body Weight, 21 reps @ 62.5kg
    H/R Push Ups, 21 reps
    Time: 5:37 mins

    Broke B/Squats into 3/10/8 (after first 3 kicked off shoes to get depth and reset)
    Broke Deadlifts into 11/5/5 but kept touch and go throughout

  3. The Cell said

    Warm up:
    skippig
    1000m row
    mobility drills
    Burgener warm up

    C & J
    3 x 3
    60-65-70kg

    Then:
    For time:
    Pull Up, 21 reps
    Body Weight Back Squat, 21 reps
    Body Weight Deadlift, 21 reps
    Hand Release Push Up, 21 reps
    TIME AS Rx’d = 3.07min

    5min intermission
    4 RFT of:
    7 x strict pull ups
    10 x GHD sit ups
    TIME = 4.03min

    Stretch

    SS

  4. graeme said

    whats tommorrow ?? its 4.00pm

  5. Laila said

    I just sent Jase a question asking the same question Graeme. Pick the control freaks 😉

  6. Laila said

    That was meant to read “sent Jase a text asking the same question”. 🙂

  7. Biljana said

    Expect the unexpected! It’s CrossFit! 🙂

  8. graeme said

    how can i get psyched up for it when i dont know what it is
    i dont like this at all !

  9. Laila said

    I’m glad I’m not the only one. All good now though…it’s up!

  10. Jono said

    Three rounds for time of:

    Row 100 meters

    50 Push-ups

    Row 100 meters

    50 Sit-ups

    Row 100 meters

    50 Squats

    Row 100 meters

    50 24 kg Russian Swings

    25.36 This was tougher than I thought it would be.

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