Practice Overhead squats or find 3rm for 15min 400m Run 3rounds of 21 Double KB front squats 24kg/16kg 15 Ring Dips 9 Burpees 400m Run Post time to comments
16kg kettlebell on front squat ring dips getting better still need alot of work. 1st set of ring dips 10 and 5 2nd set was 5,4,3,2,1 3rd set as 2,2,2,2,1,1,1,1,1,1,1 time was 14:44
Todd, !6kgs k b front killers. 15 ring dip stingers And a bloody 400m PENALTY for running before burpees. Bloody Bloody. $ x 400m runs intotal 13.57...... Wont make the same mistake twice. Well lack of oxygen, who knows. Ive never seen Glenn smile so much as when he told me the run didnt count hehehehe........
Feeling you on the Ring Dips Paul. Inch by Inch is a Cinch Veronica. Doing extra is never a penalty Todd and keep your dancing shoes on Chloe. Dissapointed to have missed all the action today at CrossFit Penrith but happy to have moved our Box forward. We now have a squat rack and a dip rack for scaling the ring dips. Thank you to Kevin Chevell and Violetta for their kind contribution to CFP.
Practice Overhead squats or find 3rm for 15min
16kg kettlebell on front squat
ReplyDeletering dips getting better still need alot of work.
1st set of ring dips 10 and 5
2nd set was 5,4,3,2,1
3rd set as 2,2,2,2,1,1,1,1,1,1,1
time was 14:44
Hey, who's that chick......
ReplyDeletePlayed around at FF with Shane and Guy doing front squats.
10 x 3RM
2 x 60kg
8 x 55kg
An improvement on my previous front squat attempt.
Todd,
ReplyDelete!6kgs k b front killers.
15 ring dip stingers
And a bloody 400m PENALTY for running before burpees. Bloody Bloody. $ x 400m runs intotal
13.57......
Wont make the same mistake twice. Well lack of oxygen, who knows.
Ive never seen Glenn smile so much as when he told me the run didnt count hehehehe........
Chlo Dawg:
ReplyDeleteOnly got to play with front squats at FF today, gotta love being the only chick on the dancefloor at peak time!
6 x 40kg
4,3,3 x 50kg
1 x 55kg
Would have liked to try a little more but didn't have the bumpers.
Feeling you on the Ring Dips Paul.
ReplyDeleteInch by Inch is a Cinch Veronica.
Doing extra is never a penalty Todd and keep your dancing shoes on Chloe.
Dissapointed to have missed all the action today at CrossFit Penrith but happy to have moved our Box forward. We now have a squat rack and a dip rack for scaling the ring dips. Thank you to Kevin Chevell and Violetta for their kind contribution to CFP.
NERIDA
ReplyDelete17:03
12KG DOUBLE KB FRONT SQUATS
RING DIPS WITH ORANGE BAND
DREADED BURPEES CHEST TO FLOOR
FORGET THE PENALTY TODD YOU STILL FLOGGED US!!!
ANOTHER GREAT WORKOUT, THANKS