5/3/2010

Skills 20 min
Work from focus board

Tabatha Squats
Perform 8 rounds of 20sec on with 10sec rest. Record your lowest scoring round.

Recovery 5min

WOD 5Rounds
15 Back Squats 50/40kg
10 SDHP 50/40kg
5 Muscle Ups

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Rest Day

Amanda Lye at Newy Sectionals

Strength

OHS

5,5,5

Snatch Balance

3,3,3

WOD 3 Rounds

10 Deadlifts 100/80kg

10 Pull-Ups (c2b) chin

10 KB Swings 32/24kg

Recover

3 x Gassers 1:2 work rest ratio

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3/3/2010

Strength

Front Squat

3,3,2

Then Back Squat, Max reps @ BW

WOD

AMRAP 20 Min

40/30kg Ground to overhead anyhow 5 reps
Burpee 10 reps
KTE 15 reps
200m run

Compare http://crossfitpenrith.blogspot.com/2009/08/amrap-20min.html#comments

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2/3/2010

Skills
Work from focus board

WOD
Run 600m
Then
Pull-Up - 21-15-9
Squat - 40-30-20
Sit-Up - 30-20-10
Then
Run 400m

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1/3/2010

Strength

Squat Clean

Find 1rm

WOD 5 Rounds

5 Squat Cleans 60/40kg

10 KB Swings 32/24kg

15 Box Jumps

1/2 Gasser

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