Rest Day

For those coming in to CFP

STRENGTH

Power Clean

Find your 5rm

(Work up to your 5rm, touch & go on every rep. You have 12min. The clock starts 5min from the start of session)



WOD 5 rounds for time

Sprint a 20mtr - 40mtr - 20mtr shuttle drill

8 Front Squats (use your 5rm power clean weight)

16 Push-Ups (Cheek to ground)

Rest one minute between rounds

*For shuttle drill, start by sprinting 20 mtr, change directions and sprint back 40 mtr, change direction and sprint back 20 mtr through original starting point. Perform 8 Front Squats and 16 push ups. Rest 1 minute and repeat...


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19/5/2010

Chad "TOP DOG" Mackay

Skills (20min)

*Work HSPU (This includes handstasnds, Handstand holds etc) & Pistol Squats

*Alternate between HSPU & Pistol Squats.

WOD

Run 400m

Rest 3min from last person in group

5rounds

10KB Swings 24/16

10 K2E

4 Thrusters 50/40

Rest 3min from last person in group

Run 800m (stagger start, fastest person in the first 400m is to run last)

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18/5/2010

Strength

Push-Press

5,3,3

Jerk, Push or Split

2,2

WOD 3 rounds

Run 400m

5 Hang Squat Clean 70/45

25 Air Squat

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Margaret Deadlifting 45kg

17/5/2010

Strength
Back Squat
5,5,3,3

WOD AMRAP in 15min
(Thanks to CF Football)
3 Power Snatches or 3 SDHP 60/40kg
2rounds of 3pull-ups, 6push-ups, 9box jumps

Compare http://crossfitpenrith.blogspot.com/2009/09/rest-day_24.html

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15/5/2010

WOD 5rounds for time
1 min of Thrusters 45/35
1 min KB Swings 24/16
1 min Push-Ups
1 min rest

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