Wednesday, December 9, 2015

WEDNESDAY

Congratulations Al on sitting for your CrossFit Lev1 Cert
Can you pick where she is in the pic?

(A1) Narrow Grip Bench Press
6 Sets x 5 Reps
Warm-up as needed. Climb in weight & start at around 65% of 1RM Bench.

(A2) Strict HSPU
6 Sets x 5 Reps
NOTE: Perform DB Press if unable to HSPU.

(B) 4 Rounds
15 x RKB Swings: Heavy
15 x Wall Balls: 9/6kg - 10/9ft
-THEN STRAIGHT INTO-
3 Rounds
9 x Deadlifts: BW
9 x Lateral Bar Burpees

13 comments:

  1. B) 6:19 32kg kb and 80kg d/l

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  2. A) 5 rounds of strict HSPU, couldn't do the 6th!
    B) 8:58 82.5kg, 32kg kb.

    ReplyDelete
  3. B) 10:49 24kg kb, 51kg DL

    Extras:
    C&J- 57.5, 49, 52, 55
    Snatch- 42.5, 36, 38, 40.5
    FS/BS- 80.5

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    Replies
    1. A) 32.5, 35, 36.5, 37.5, 39, 40
      10kg db x 3
      Strict Hspu x 3

      Delete
  4. A) 65, 70, 75, 80, 82.5, 85 kg. Black band assisted hspu.

    B) 11:10 @ 32 kg kb, 95 kg dl.

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  5. a. 40, 50, 52.5, 55, 57.5

    b. 10:26rxd @ 24kg kb , 62.5bw

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  6. A) 35.5, 40.5, 42.5, 45, 47, 50
    B) F & B Squat

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  7. Ok then ill start, Is that her sitting next to the guy in wheelchair?

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  8. A) Bench Press
    47.5, 50, 51.5, 52.5(F), 52.5, 52.5kg

    ReplyDelete