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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Thursday 04 August 2011

Posted by The Coach on August 3rd, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
5 rounds for time of:
60kg Clean to Thruster, 5 reps
Chest to Bar Pull Ups, 10 reps

Post time to comments

Dave - Press Speed Sets

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10 Responses to “Thursday 04 August 2011”

  1. Dave said

    It’s like Fran’s big sister?

  2. mattyg said

    Thinks its Frans nasty sister lol

  3. graeme said

    Frans UGLY Sister, got a date with her at 5pm !

  4. mattyg said

    Don’t get her to mad Batty dating her at 6pm lol

  5. Travis said

    Had to cancel tomorrow at 6.30am due to work commitments if someone wants to jump in. Looks like a good WOD!

  6. Will F said

    Just cancelled Friday 5.30 am if anyone wants in.

  7. Jase said

    Press
    5-5-5 or more
    40/47.5/52.5kg x 6

    WOD
    As Rx’d
    Got to about rep 3 of the cleans in round 3, dropped the load from overhead, it connected with 2 small plates I’d put on the ground to stop the bar rolling forward and interfering with the class that was on, and it rocketed back into my shins! After effing and blinding for a bit and wondring if I’d broken a leg, I tried a couple more reps before pulling the pin on the sesh. Now sporting a lovely couple of eggs and scrapes on my shins.

    Was at aboutthe 5 min mark when I tapped. Will live to fight another day.

    Tough WOD. Chest to bar is hard work after the cleans. And transitioning from the squat clean to thruster isn’t easy.

    Jase 🙂

  8. The Cell said

    AM:
    Warm up:
    Mobility drills

    Then:
    10 Rounds of:
    500m row
    400m run
    TIME = 42.31min

    *Was not going at maximum pace here, was really trying to pace myself and control the movements.

    Mobilize / stretch / Foam roller

    SS

  9. Graeme said

    Yep frans ugly sister, short and nasty!

    WOD
    5 x 50kg squat clean to thruster
    10 x chest to bar pull up

    11:41

    Aaron! Take it easy mate

  10. Jason R said

    Warm-up: 1000m row 3 x Bergner Warm-up
    Strength: 3 x 3 x 3 Box Squat @ 100 kgs then 3 x 3 x 3 Squat 140 – 160 – 180kgs
    WOD: As Rxd
    9:48

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