Crossfit games winners1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition. Special mention to Australasian qualifiers, Steve Willis 4th, Chris Hogan 31st, Tamaryn Venter 38th, Nadine Burns 41st...
21-18-15-12-9-6-3 rep rounds of:
Front Squat (bodyweight)
Sit-Ups
Post time to comments
Calluses working their way up on the hands :(.
ReplyDelete12:25
and I THINK I got 4 or 5 rounds in that last workout 16kg kettle bell and chins but using the rings.
Met-Con 9.00 min
ReplyDeleteMy Front Squat was 30kg, I've never done a Met-Con with Front Squat so really wasn't sure of the weight to use, but I know for next time that 30kg wasn't enough, 40kg probably more like it. BUMPERS, BUMPERS, BUMPERS. Yeah, yeah I NEED those 5kg bumpers.
Then, AMRAP in 8 mins
5 x 16kg KB Swings
10 x 16kg KB SDHP
5 - Pullups - Unassisted
6 Rounds
Thanks Glenn & Jody.
Troy you picked up those deadlifts tonight, the progression now is to the power-clean, my favourite activity in CrossFit. Keep working on the chin strengthening and dip strengthening one extra rep at a time.
ReplyDeleteRemember that at CrossFit Penrith it doesn't matter to us where we start but where we are going.
Has anyone seen Todd?
Dan said
ReplyDelete12:10 40kg
Hard on the arms and shoulders but getting better.
Shane:
ReplyDeleteSigh, ok... i guess the "No excuses" catch phrase shoule be taken off you then veronica... haha.. *burnnn*
I guess i'll be doing it on my own then... lol :(