Friday, September 18, 2015

FRIDAY

Yesterdays 9.30am Class, CrossFit is for everyone, 
even those that are 6'7" giants :-)
Did you know that we have an 'Off Peak' Membership option
for the 9.30am class? Click here for details

A) Deadlift
5 RM
- No Dumping
- No Rounding of Back

B) For Time
50 Pushups
Run 400m
-Then-
10-8-6-4-2
DumbBell G2O AHAP
Strict Pullups
-THEN-
Run 400m

Extras - Session 5
Technique Primer of Choice: 3-4 Sets of 2-3 Reps
- Snatch (Heavy Single) - 95%x1, 90%x1 (% of HS)
- Clean & Jerk (Heavy Single) - 95%x(1+1), 90%x(1+1) (%of HS)
- Front Squat - 75%x2, 80%x3x2
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12 comments:

  1. UnknownSeptember 18, 2015 at 10:37 AM

    A) cruisey 83kg 6 sets of 5 with Trap Bar. re-strengthening grip.
    B) Modified WOD(to protect wrist/hands) 9:06
    50 forearm/tricep pushups 400m run
    G2O with 28kg (Bar) + 28kg Pendalay rows
    400m run

    ReplyDelete
  2. UnknownSeptember 18, 2015 at 12:59 PM

    A) 87.5kg
    B) 35lb
    14:22

    ReplyDelete
  3. UnknownSeptember 18, 2015 at 1:09 PM

    A). 170kgs

    B). 18.19 Rx'd @ 32.5kg DBs
    Strict pull ups killed me today.

    Good looking rooster on the photo. CFP should have a new slogan. - "If Schwantzy can do it. Then it can't be that hard".

    ReplyDelete
  4. AnonymousSeptember 18, 2015 at 7:57 PM

    A) 90

    Extras:
    Front squat: 67, 71

    ReplyDelete
  5. UnknownSeptember 18, 2015 at 8:19 PM

    A)140kg
    B)9.07 25kg

    ReplyDelete
  6. Michael ClissoldSeptember 18, 2015 at 9:47 PM

    A) 190kg
    got 4 out at 210 but no cigar!! Next time gadget!

    ReplyDelete
  7. DCSeptember 19, 2015 at 5:36 AM

    A) 140kg
    B) 8:55. 25kg dumbbell

    ReplyDelete
  8. KeirenSeptember 19, 2015 at 8:20 PM

    A) 85kg
    B) 15:25
    35lb DB
    2cm band for pull-ups - had the 3cm as a back up, but didn't use it, yay....
    Row for runs

    Also pullup Template work - strict pull-ups 2cm 7,7,7
    Banded face pulls & bicep Curls 3x8 @ 12.5....

    ReplyDelete
  9. Ray ClewettSeptember 21, 2015 at 5:37 AM

    A) 170 kg

    B) 11:44 @ 32.5 kg db

    ReplyDelete
  10. VeronicaSeptember 21, 2015 at 9:08 AM

    A) 5rm Deadlift @ 85kg

    B) 16.06 @ 45lb

    Extras (did Saturday morning)
    Snatch Heavy Single - 46.5kg
    C&J Heavy Single - 55kg
    Front Squat 56.5, 60kg

    ReplyDelete
  11. UnknownSeptember 21, 2015 at 12:41 PM

    b. 13:27
    Extras
    Snatch 65kg

    ReplyDelete

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