Wednesday, July 8, 2009

REST DAY

FOR THOSE ATTENDING CROSSFIT PENRITH
SKILLS/STRENGTH FOR 25min
Choose between DEADLIFT, POWER CLEAN & FRONT SQUAT (depending on your experience) If new, work skills ONLY.. Otherwise feel free to play with resistance. Check with Coach.
Then
4 Rounds for Time
21 KB Swings 24kg/16kg
12 Pull-Ups
9 Push-Ups
400m Run
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2 comments:

  1. paulJuly 8, 2009 at 3:31 PM

    i chose deadlifts for my strength and skills max deadlift 160kg.
    4 rounds for time
    21kb @24kg
    12 pull ups
    9 push ups
    50 double unders ,would of perfered the 400m run instead.
    time 22.24 rxd

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  2. NERIDAJuly 8, 2009 at 10:40 PM

    I chose deadlifts - 60kg 3RM & 70kg 1RM (beat my PB for 1RM by 10kg!)

    Workout as RXD except pull ups (box assist)
    19:59

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