31/8/2010

Skills
KB Snatch
KB Hand2Hand

WOD 17min AMRAP
5 KB Ground 2 Overhead (Each Hand) 24/16kg
20 KB Swings 24/16kg
Full Gasser

The Ground 2 Overhead can be done as a Snatch, Clean & Press/Jerk. The Bell must start on the ground & finish with the arm locked out overhead

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Why'd You Miss

By Jeff Barnett





Maybe you weren’t strong enough to make the lift, or maybe something else went wrong. Jeff Barnett offers a non-exhaustive list of reasons why the iron didn’t move.
A missed lift is a wonderful opportunity. It’s an opportunity to test your limits, to build character through willingness to fail, and to examine what went wrong.
Many proficient coaches have said that you should plan your lifts carefully such that you never miss. Perhaps....

Continue reading http://library.crossfit.com/premium/pdf/CFJ_Barnett_MissedLifts.pdf?e=1283141511&h=38e36edc8456f81450af64a533ad3724

Rest Day

Shane (J.C.) Escaping the heat at the CrossFit Games

AT CFP
Strength
Front Squat
5-5-3

WOD
3 Rounds
10 Thrusters 70/50
10 C2B Pull-Ups
10 Push Ups (Games Standard)

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29/8/2010

WOD (A great WOD to do from Home or in the park)
Tabata Squat
Tabata Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Perform Squats

REST 1min

Perform Push Ups

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28/8/2010

Skills 15min
Work on something you have been putting off!
Or Catch up on a missed Strength session

WOD
For Time
21 Thrusters 40/30kg
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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