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Wednesday 18 May 2011

Posted by The Coach on May 17th, 2011

7 sets x 3 reps @ 50-60% of 1RM
60-90sec rest between sets

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3 rounds for time of:
Sit Up, 30 reps
24kg Goblet Squat, 20 reps
Strict Pull Up, 10 reps

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The girls hitting up one of the CrossFit Games Open WOD's


8 Responses to “Wednesday 18 May 2011”

  1. Pete Yeates said

    DL = 80kg

    WOD as Rx’d = 5:39

    A fun training session, thanks 5:30am crew.

  2. graeme said

    im quite enjoying the “otherside” of the day with the morning crew

    DL 7 x 3 – 80kg

    WOD – 3RFT
    30 Sit Up
    20 20kg Goblet Squat
    10 Strict Pull Up


    Thx SS!

  3. Mary-Anne said

    trained with miles and big phil this morning 🙂

    7 rounds deadlifts @ 65kg, 60 second rest between ea.
    WOD scaled with 16kg kb, 5 pullups ea round (no bands avail).
    Time 08:25

    Miles WOD:
    3rft of situp 30 reps, front squat 20 reps (40kg), press 10 reps (40kg)
    Time 11:41

  4. Mary-Anne said

    Miles’ deadlifts at 120kg.

  5. Jono said

    As rxd 7.45 .
    Good job 0530 crew, Pete Yeates you are an animal.

  6. Will F said

    WU 1000m row, mobility, then 3x 10 KB Swings, 10 Air Squats, 10 pushups 10 Lunges

    DL 7 x 3 – 62.5kg

    WOD – 3RFT
    30 Sit Up
    20 16kg Goblet Squat
    10 Strict Pull Up (OB)

  7. Daniel said

    DL 7 x 3 @ 75 kgs

    WOD 3 RFT
    30 sit ups
    20x 20kg goblet squats
    10 x Strict pullup (BB)

    Come back to the right side of the day Batty = )

  8. Jane said

    Trained with CF Essex tonight

    Skills work on snatch then 5mins of 3 x snatches every 30secs with 25kg – probably a bit light but wanted to try and keep technique good – got a couple of great snatches where the weight was virtually effortless 🙂

    WOD was 5 rounds of
    10kg DB snatch to turkish get up x 1 each side
    15 air squats
    15 press ups

    last training session with them in the morning, followed by a well deserved massage – then have to get ready to fly home – it’s been a long but enjoyable (mostly) couple of weeks with my family

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