6/9/2010

Strength
Squat Clean
5-5-5 or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
3rd working set @ 85% 1rm

WOD
Lizzie
12-9-6-3
Power Cleans 84/50
Ring Dips

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4/9/2010

WOD
4 Rounds

10 Power Clean 60/40
15 Wall Ball
20 Pull Ups

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Rest Day

For those coming to CFP

Strength
Find your 1rm
Power Snatch/Squat Snatch
(Choose one of these movements)

WOD 21-15-9
HSPU
Deadlift 120/80
KTE

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2/9/2010

Strength
Weighted Dips
5-5-5-5

WOD 3 Rounds for time
400m run
20 Box Jumps 24inch
10 Ring Dips (Set the rings high so a Muscle Up is necessary on first rep)
5 OHS 70/50

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Spring Time

The CFP Gang at CrossFit Smash Clash

Strength
Push Press 1rm
Push/Split Jerk 1rm
(You have 25min to find your 1rm for both lifts)
*Stands are allowed.

WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.

You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.

Compare http://crossfitpenrith.blogspot.com/2010/07/1272010.html#comments

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