Thursday 24th March – 2011

CF Open crew:

A. CGBP – 2 tough reps; rest 3min x3
B. Wall ball shots – 15reps; rest 90sec x2
+
4 Sets focusing on speed:
8 Ring dips
10 Pull ups
12 Back ext

Rest 4min walking</

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Everyone else:

A1. Row – 500m; tech work x3
A2. Push ups – amrap x3
+
3 RFT:
15 Deadlifts, 80/50kg
30 Sit ups
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Saturday – Next level mobily @ 7:15am
Saturday – B32 CrossFit @ 8am

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Posted on March 24, 2011, in Daily Group Training and tagged , , , , , , , , . Bookmark the permalink. 5 Comments.

  1. A: 70, 75, 75kg
    B: as posted
    C: 3 sets

  2. Everyone else:
    Bodyweight – 66.5kg
    A1. Row – 500m; tech work x3
    A2. Push ups – amrap x3 – 50, 51, 33 reps (shattered last set)
    +
    3 RFT: 4:00 even
    15 Deadlifts, 70kg
    30 Sit ups

    Great session with lots of encouragement & motivation to push through provided by the Open Crew. Need to develop greater technique with sit-ups (learn to use the force of momentum)

  3. A: 100, 110, 120kg
    B: as posted
    C: 3 sets

  4. A. CGBP – 40kg x 3 sets (no spotter)
    B. WBS @ 6kg (no dramas)
    +
    4 Sets (no breaks)
    Reduced rest to 3 min (no time!)

    Notes:
    Dips on thin purple band.
    PWO: 1 egg, 100ml coco water & cinnamon

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