For those coming to CrossFit PenrithSKILLS
PRACTICE 2 OLYMPIC MOVEMENTS & 1 GYMNASTIC MOVEMENT OR 2 GYMNASTIC & 1 OLYMPIC (YOUR CHOICE) FOR 20 MINUTES....
WOD
Lunge to speedbump & sprint back
21 Shoulder to Overhead 40kg/30kg (choose any lift to go overhead eg; push press/push jerk)
21 Sit Ups
Lunge to speedbump & sprint back
18 Shoulder to Overhead
18 Sit Ups
Lunge to speedbump & sprint back
15 Shoulder to Overhead
15 Sit Ups
Lunge to speedbump & sprint back
12 Shoulder to Overhead
12 Sit Ups
Lunge to speedbump & sprint back
9 Shoulder to Overhead
9 Sit Ups
Lunge to speedbump & sprint back
6 Shoulder to Overhead
6 Sit Ups
Post time to comments
Chlo Dawg:
ReplyDeletePractised kips w blue band, finally getting the "swing" of things, managed to bust out 2 sets of 9.
WOD
23kg
Time: 12.48
Easier one for me due to the long legs. Could have gone heavier but need to save some for sunday.
Skills was mainly practising overhead squats with 15kg & 20kg bar, starting to feel more balanced and comfortable with it, which is good.
ReplyDeleteWOD
25kg
Time: 13.09 (I think)
Got a sore bum today from those lunges, had to make my lunges extra long to keep up with Chloe's gazelle like legs......
I also kept my weights lighter, gotta save myself for the big day on Sunday, bring on the Games!!
Good luck to those at the games, I will be heading up to say hi and see what it is all about :).
ReplyDelete