TEAM TRAINING

Unity

WOD 1

4 person team-2 Bars
2 Round for time of:
70 Thrusters 60/40kg
50 C2B PullUps
100m Farmers Walk 32/20kg

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5mins to set up bars for 2nd WOD

WOD 2
4 person team-2 Bars
1min Max Reps of Deadlifts per person 120/80kg
1min rest
1min Max Reps Power Clean 80/60kg
1min rest
1min Max Reps Push Press/Jerk 60/40kg

Post Total Number Reps for Team

31/7/2010

WOD
For Time
21 Thrusters 40/30
400m run
21 KTE
15 Thrusters
400m run
15 KTE
9 Thrusters
400m run
9 KTE

Compare http://crossfitpenrith.blogspot.com/2009/11/28112009.html

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Numbered Athlete Profile-Shane Richards

No.2 Shane Richards
Age: 23
Height: 183cms
Weight: 76kg
Started CrossFit: When CFP opened June 2009
Occupation: Personal Trainer
Status: Awesome

BenchMarks
Fran: 5:01
Helen: 8:16

Strengths
Deadlifts: 175kg
Squat Clean: 100kg
Push Jerk: 80kg
OverHead Squat: 75kg
Squat Snatch: 70kg
Max Pullups: 32

Least Favourite Wod: Fight Gone Bad

30/7/2010

Strength
Push Press (Deload)
5-5
1st Working set @ 65% 1rm
2nd Working set @ 70% 1rm
Push Jerk
5-5-5
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm

WOD (Courtesy of CrossFit One World)
Complete max reps of Strict Press in three minutes. Rest three minutes. Complete max reps of Push Press in three minutes. Rest three minutes. Complete max reps of Push Jerk in three minutes. you pick the bar up from the floor. You may only rest in the overhead position. A pause at the shoulders or putting the weight down constitutes a 5 burpee penalty that you must complete before continuing your max rep effort. Score is total reps for all three movements. Men's weight is 35kg Women's weight is 25kg. Dropping an empty bar on the floor rather than placing it on the floor constitutes a 10 burpee penalty!

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29/7/2010

Band Assisted Muscle Ups on the Rings

Strength
Snatch (Deload)
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm

WOD 2 Rounds
10 Power Snatch 60/40kg
10 Burpees
10 Thrusters
10 Burpees
10 Squat Clean
10 Burpees
Compare http://crossfitpenrith.blogspot.com/2009/12/nye.html

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