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
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13 comments:

  1. UnknownDecember 9, 2015 at 6:52 PM

    A)
    B) 9:49

    ReplyDelete
  2. DCDecember 9, 2015 at 8:41 PM

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

    ReplyDelete
  3. Michael ClissoldDecember 9, 2015 at 9:48 PM

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

    ReplyDelete
  4. AnonymousDecember 9, 2015 at 10:01 PM

    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

    ReplyDelete
    Replies
    1. AnonymousDecember 10, 2015 at 6:38 AM

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

      Delete
  5. Ray ClewettDecember 10, 2015 at 5:36 AM

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

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

    ReplyDelete
  6. UnknownDecember 10, 2015 at 7:00 AM

    a. 40, 50, 52.5, 55, 57.5

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

    ReplyDelete
  7. UnknownDecember 10, 2015 at 8:13 AM

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

    ReplyDelete
  8. CrossFit PenrithDecember 10, 2015 at 3:59 PM

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

    ReplyDelete
  9. VeronicaJanuary 6, 2016 at 9:47 AM

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

    ReplyDelete

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