Its FRIDAY!!!!

Clean & Jerk
4 rounds of 4rm
(Note; warm up thoroughly. If you have never Cleaned before choose either the Clean or the Push-Jerk only) Consult with Coach

21-15-9 reps
Clean & Jerk 3/4 BW
Double KB Front squat
Burpees

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9/7/2009

Push-Press
5 sets of 5rm
10,run,9,run,8,run,7,run...........l,run
Thrusters 40kg/30kg
Ring dips
Run 200m
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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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7 Rounds

CFP CREW @ NORWEST GAMES

PLEASE NOTE; BOX WILL BE CLOSED THIS THURSDAY AFTERNOON/EVENING 9/7/09 "NO 7PM CLASS"

WOD courtesy of CF Brisbane

Pick 2 Gymnastic movements & work skills for 20min

Then

7 rounds for time:-

10 SDHP 50kg (35kg)

10 Push Press 50kg (35kg)

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Skills + 3 Rounds

Work on any skill for 25min
THEN
3Rounds for Time
9 HSPU (Handstand Push-Ups)
15 OHS (Overhead Squats)
21 Box Jumps
600m Run
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