The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

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Posts Tagged ‘weightlifting’

Sunday 13 November 2011

Posted by The Coach on November 12th, 2011

Those who achieve greatness only achieve this through a focused energy only describable by simply doing and being. SS

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Posted in Rest Day | Tagged: , , , , , , , | Comments Off on Sunday 13 November 2011

Tuesday 31 August 2010

Posted by The Coach on August 30th, 2010

-STRENGTH DE-LOAD WEEK-

Power Snatch
1 x 3 reps

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Then

3 rounds for time of:
Run, 400m
Rope Climb, 3 ascents
Ring Push Up, 30 reps

Post time to comments

Posted in wod | Tagged: , , , , , , , , , , | 24 Comments »

Thursday 27 May 2010

Posted by The Coach on May 26th, 2010

Strength
Power Snatch
3-3-3 reps
Sets across

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WOD
For time
50 Double Unders
5 Burpees
40 Double Unders
10 Burpees
30 Double Unders
15 Burpees
20 Double Unders
20 Burpees
10 Double Unders
25 Burpees

Post time to comments

Posted in wod | Tagged: , , , , , , , , , | 9 Comments »

Tuesday 25 May 2010

Posted by The Coach on May 24th, 2010

Strength
Deadlift
3-3-3 reps
Sets ascending
Then
1 x 15 reps
75% 3RM

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WOD
21-15-9 reps rounds for time of:
60kg Hang Power Clean
21″ Box Jump

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Posted in wod | Tagged: , , , , , , , , , , | 12 Comments »

Tuesday 11 May 2010

Posted by The Coach on May 10th, 2010

WOD
10 rounds for time of:
40kg Power Snatch, 5 reps
Burpee, 10 reps
Run 200m

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Posted in wod | Tagged: , , , , , , , , , , | 10 Comments »

Friday 07 May 2010

Posted by The Coach on May 6th, 2010

Strength
Press
5-5-5 reps
Sets ascending
then
12-9-6 reps
Use a load that is approx 75-85% 5RM

Post loads to comments

WOD
21-15-9 rep rounds for time of:
45kg Hang Power Clean
21” Box Jump

Post time to comments

Good luck to Stef and Michelle in this weekend’s CrossFit Games Regional Qualifier in Sydney.


Posted in wod | Tagged: , , , , , , , , , , | 13 Comments »

Wednesday 05 May 2010

Posted by The Coach on May 4th, 2010

Strength
Power Clean
3-3-3 reps
Sets ascending

Post loads to comments

WOD
4 rounds for time of:
Run, 400m
Mountain Climber, 50 reps

Post time to comments

Posted in wod | Tagged: , , , , , , , , , , | 9 Comments »