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 extRest 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 Post training notes to comments
B32 video update
Friday – O-Lift workshop @ 6pm Saturday – Next level mobily @ 7:15am Saturday – B32 CrossFit @ 8am
Posted on March 24, 2011, in Daily Group Training and tagged B32CF, back ext, CF Open, cgbp, deadlift, pull ups, ring dips, row, sit ups. Bookmark the permalink. 5 Comments.
A: 70, 75, 75kg
B: as posted
C: 3 sets
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)
Good work for a raafie lol
A: 100, 110, 120kg
B: as posted
C: 3 sets
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