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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 20 April 2011

Posted by The Coach on April 19th, 2011

STRENGTH
Deadlift
3 x 3 reps
+
1 x 15 x 70% 3RM

Post loads to comments

WOD
9-6-3 rep rounds for time of:
70kg Thruster
Muscle-Up

Post time to comments

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9 Responses to “Wednesday 20 April 2011”

  1. Laila said

    W/up – 800m run + mobility = BB complex

    Strength – Deadlift 75/90/110kg(PB) for 3 reps then 75kg 15 reps

    WOD – 9-6-3-6-9 RFT of:
    75kg Deadlift
    24kg Russian KB Swing

    Time: 4:29min
    Last set of 9 reps was tough

  2. Jodie said

    W/up – 800m run (750m run, 50m walk -PB), mobility, BB complex

    Strength – Deadlift 35/55/70kg (PB) for 3 reps – 50kg for 15 reps

    WOD – 9 – 6 – 3 RFT of:
    16kg (bar) thruster
    Ring rows

    Time: 3:21

    I’m really proud of myself because I’m making progress every time I train. Not bad for my 2nd week even if I do say myself!

  3. Will F said

    W/up – 800m run, mobility, BB complex

    Strength – Deadlift 95-95-95 for 3 reps – 60kg for 15 reps

    WOD – 9 – 6 – 3 RFT of:
    35kg thruster
    Jumping Muscleup

    Time: 8.57

  4. luke F-J said

    AM

    W/up – 800m run, mobility, BB complex

    Strength – Deadlift 5,5,12@122.5kg,140kg,157.5kg

    WOD – 9 – 6 – 3 RFT of:
    70kg thrusters
    Muscleups

    Time: about 9 mins

  5. The Cell said

    Warm up:
    100cal airdyne
    Mobility drills
    2 rds of:
    5 x strict l-sit pull ups
    5 x headstand push up(1x abmat)
    5 x glute ham raises
    5 x pistol each leg
    5 x slow t2b

    Then:
    Snatch
    3 @ 40kg
    3 @ 50kg
    3 @ 60kg (2 sets)
    1 @ 65kg
    1 @ 70kg

    Then:
    9-6-3 reps of:
    70kg front squats
    Muscle ups
    Time = 5.03min

    Stretch and trigger work

    SS

  6. Luke F-J said

    PM

    6 RFT of:

    20 press with torsion bar
    20 sumo deadlift high pull with torsion bar
    20 sit ups
    20 squats
    100m swim

  7. Joe said

    Strenth – Deadlift
    3 x 3 @ 115/135/150 (pb) +
    1 x 15 @70% 105

    WOD
    9-6-3 RFT:
    40kg Thrusters
    Muscle-Up (progressions)
    4:53
    Deadlifts felt great and the trusters felt pretty good as well.

  8. The Cell said

    Jody

    Great to here you are enjoying your training keep up the consistent work and you will always see progress.

    A few of us had a bit of a giggle over your PB in the warm up run (GOLD), does not matter what or how a PB is a PB.

    Sx

  9. The Cell said

    Hahaha, love the PB Jodie!

    Trained with Stefanos this morning.

    Snatch
    70×1-70×1-75×1-75×1-80×1
    Happy with that. Haven’t snatched in months and pulled 80kgs which is 5kgs under my PB.

    WOD
    9-6-3 rep rnds for time of:
    70kg Thruster
    Muscle Ups

    Cant remember my time but I beat FJ by about 40 secs. That was my goal. BAM! 😉 hahaha

    Tweaked my back warming up my snatch 😉 and like most blokes, continued with the sesh. Paying for it today though. Have taken a trip to Struggle Town.

    Jase

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