Strength
THRUSTERS
5,5,5
WOD
Five rounds for time of:(Competition athletes 3rounds)
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg
Compare http://crossfitpenrith.blogspot.com/2009/07/2072009.html#comments
Use one bar for all lifts
Post loads/time to comments
Strength:
ReplyDelete5reps @ 60kgs
5reps @ 65kgs
1rep @ 70kgs
Thanks for your help Dan! You killed it, very strong mate! :D
Everyone did great on the heavey thrusters!!
thrusters:
ReplyDelete40, 45. My shoulder gave me a little bit of pain so i didn't go any heavier with the thrusters.
wod- 15:18 rxd
Strength: Thrusters 5-5-5
ReplyDelete60kg, 65kg, F(3x 70kg)
WOD: 5 Rounds 45kg
Tried to use less weight and go for more constant work, however still a long slow grind.
Time: 23.18
Thanks JC, a pleasure working out with the 9.30am crew.
Dawg:
ReplyDeleteHow hard was this one after doing nancy yesterday, or is it just my little shoulders??
Ummmm... Juzzi you're a freak, but an awesome one!
40, 45 (f@3), 40
Scaled to 40kg, 3 rounds
17.??
First Off Well done JUSTINE fantastic effort with WOD this morning and "V" awesome 50KG thrusters.
ReplyDelete45KG, 45KG, 45KGx4 reps (f)
WOD 40KG 15:39
Adios. Good Luck ! PM Amigos
40, 45, 50F(2), 50F(3)
ReplyDeleteWOD 21:29 RXD
Thrusters are Great!
ReplyDelete60kg x 5, 65 x 5 and 70 x 3(F)
WOD 11.51 as R.xd 3 Rounds.
About a 85% effort today.
Thrusters
ReplyDelete3 sets of 5 @ 60kg
I couldnt wait to get my hands on that bar and I moved it with bad intentions...
3 Rounds at 63kg: 19.15
Thrusters: Failed at the 5th one on 60kg
ReplyDeleteThanks for helping me (to success) too DC, brilliant.
WOD: 3 Rounds at 50kg: 13:00
Top night. Thanks folks ! Thanks Coaches.
great work everyone today :)
ReplyDeleteTHANKYOU everyone today for all ur support lol much appreciated :)!!!!
STRENGTH: 5,5,5
@ 27kg,27,27x4(F)
WOD: 29:43- @ 25kg ( i think i know my time was 29:40 something lol)
strength, thrusters
ReplyDelete5@40kg, 5@45kg, 2@50kg(f), 2@50kg(f)
Wod: 14:21 @ 40kg,
class was great tonight, big turn out, great work tonight every one :)
Thrusters
ReplyDelete45kg, 45kg, F(3x50kg)
WOD: Did 1st round @ 45kg then dropped to 40kg. 17.42min