Thursday, September 3, 2009

3/9/2009

Strength
Power Clean (If new to Cleans, work on timing & technique & use 8rm for every lift)
8,6,4,4,4

WOD
3 Rounds
21KB Swings 24/16kg
15 Power Cleans 60/40kg
9 Burpees

Post loads/time to comments
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5 comments:

  1. JulesSeptember 3, 2009 at 12:55 PM

    Power Cleans 30-35-35-35 &40kg for 2reps
    WOD 11.32
    25kg cleans

    ReplyDelete
  2. VeronicaSeptember 3, 2009 at 9:49 PM

    Power Clean

    8 @ 40kg
    6 @ 45kg
    4 @ 50kg
    1 @ 55kg (PB)
    1 @ 55kg (PB)

    Did a PB tonight, woo hoo had to do it 2 times just to make sure that the 1st one wasn't just lucky (there were a few failed attempts in between).

    10.24 As R'xd

    Thanks Coach for helping me refine those Burpees, starting to feel a little more efficient.

    Thanks JC and Jen for today and Jody for tonight.

    ReplyDelete
  3. Shane-oSeptember 3, 2009 at 10:11 PM

    As Rx'd - 9:??

    ReplyDelete
  4. UnknownSeptember 3, 2009 at 10:12 PM

    Your welcome Veronica, had a top night at the disco.
    It was nice to meet Julie tonight, thankyou Melissa for spreading the word about CrossFit Penrith. Well done tonight Belinda you are certainly progressing and were the most improved tonight. Sarah busted hard on the last set of Burpees to get a sub ten minute workout and the most inspirational effort award and Shannon got the coaches award for trying real hard. See you tomorrow night team.

    ReplyDelete
  5. AnonymousSeptember 3, 2009 at 10:12 PM

    Dan said
    Power Clean
    60,60,70,70,70
    12:44 Rxd
    Power Cleans are a bit better than last time.
    Man I hate Burpees!!!!

    ReplyDelete

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