10/10/2009

WOD


40 Wall Balls
THEN
3Rounds of

600m run
15 Pull-Ups
15 Sit-Ups


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9/10/2009

Skills 25min

Burgener warm up & Snatch balance

Experienced lifters work Snatch @ 60%

OTHERS

Muscle Up Transition

WOD AMRAP in 10X2

4 KB Swings 32/24kg

8 SDHP 40/30KG

12 Squat Cleans

Perform 1st 10min AMRAP, wait exactly 5min perform AMRAP again

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Rest Day

Nerida & Sarah WOD2 @ Wounded Warrior

At CFP

WOD

FRAN

21-15-9 for time

Thrusters 40/30kg

Pull-Ups

Compare http://crossfitpenrith.blogspot.com/2009/07/fran.html

Or HEAVY FRAN
15-12-9
Thrusters 60/40kg
Weighted Pull-Ups 20/12kg

Strength

Deadlift
5-5-5-3-3

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7/10/2009

Strength 35min limit
Strict Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5
Complete all sets of Press, before commencing Push Press. Complete Push Press before commencing Push Jerk. Rest as required between sets. Increment the load across sets. Ensure that there is a clear distinction between Press, Push Press and Push Jerk technique, ie Any bend of the knees in the Press is a failed lift. Rebending the knees in the Push Press is a failed lift. Failing to rebend the knees in the Push Jerk is a failed lift.

WOD
21-15-9 with 200m run after designated reps
KB Swings 24/16kg
Sit-Ups
Push-Ups

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6/10/2009

Complete the following for time

30 Hang power cleans 60/40kg

30 Box jump

30 Thrusters 40/30kg

30 Double Unders

30 Pull Ups

30 Burpees

30 Ring Dips

30 Walking overhead lunge steps each leg 15/10kg

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