Rest Day

For those coming into CFP

WOD
Lighter Faster

Power Clean
5,5,5

5Min Recovery

20min AMRAP 30/25kg
5Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint

Compare http://crossfitpenrith.blogspot.com/search?q=Lighter+Faster

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4/12/2009

WOD 4 Rounds
15 Box Jumps
12 Ring Dips
9 Burpees
200m run

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3/12/2009

Dawg & V in games mode

Strength

Power Snatch/OHS

5,5,5

WOD AMRAP 15

20 KB Swings 24/16kg

(2 rounds CINDY)

5 Pull-Ups

10 Push-Ups

15 Squats

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C&J Meets the CHIEF

Strength
Power Clean & Jerk
5,5,5
Then
The CHIEF
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
COMPARE http://crossfitpenrith.blogspot.com/search?q=the+chief

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1/12/2009

Strength

Front Squat

6,4,2

WOD AMRAP 20

400m run

10 Box Jumps

15 Pull-Ups

20 Double Unders

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