Wednesday, January 20, 2010

20/1/2010

Vaughn Langtry showing what intensity is about.
Strength
Squat Cleans
3,2,2,1
WOD Competition athletes 3 Rounds, Non competition 5 for time
1 Full Gasser
12 Power Cleans 60/40kg
6 Push Jerks 60/40kg
(1 Full Gasser is 4x45m sprints) Speedbump to speedbump Up & back, up & back
Post loads/time to comments

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7 comments:

  1. DanielJanuary 20, 2010 at 9:32 AM

    Squat Cleans: 3-2-2-1
    60kg, 65kg, 65kg, 70kg

    WOD: 5 Rounds as Rxd
    Time: 24.31

    3 Round Split: 14.12

    ReplyDelete
  2. XenaJanuary 20, 2010 at 11:00 AM

    wod - 5 rounds with 20kg bar + timber discs

    11.35

    ReplyDelete
  3. Shane-oJanuary 20, 2010 at 11:16 AM

    Only strength work today:

    Full Squat Clean:

    3rm @ 80kgs
    2rm @ 82kgs
    2rm @ 84kgs
    1rm @ 90kgs

    ReplyDelete
  4. WalterJanuary 20, 2010 at 3:34 PM

    Squat clean 3-2-2-1; 50, 50, 50, 55

    WOD - 5 rounds 40kg cleans and push jerk; 21.20min

    ReplyDelete
  5. UnknownJanuary 20, 2010 at 7:50 PM

    Squat Clean: 3x60,2x65,2x65,1x70 PB

    WOD: 3 Rounds of Gasser,12xPwrClns,6xPshJk @ 60kg
    11:24 as Rxd.

    Not executed very virtuously, but a start is a start.

    ReplyDelete
  6. UnknownJanuary 20, 2010 at 8:33 PM

    Squat Cleans 3x80kg, 2x85kg, 2x90kg, 1x95kg, 1x100kg.

    Great working with you tonight Russ.

    CrossFit Penrith welcomes Mick and Bec to 2 sessions a week with us.

    ReplyDelete
  7. Jody"Aint running on Alcohol no more"GallJanuary 21, 2010 at 9:50 PM

    Did the WOD today.

    8.32mins as R,xd. About an 85% effort tonight. Technique on the Push Jerks was much better.

    Engine is starting to fire. Hey coach maybe i aint a Top Fueler cause i certainly don't run as great on Alcohol. More like a Prius.

    ReplyDelete

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