Tag Archives | double under

FRIDAY 18-05-12

Deadlift
3-3-3-3-3
*Tempo: 3 sec to above the knees – explode to lockout – 3 sec to lower – 2 sec to reset

3 rounds for time of:
75 double unders (x 4 singles)
20 ring dips
10 deadlifts (120/80kg)

THURSDAY 03-05-12

The CrossFit Games Regional competition for Africa takes place in Cape Town this weekend. CFJ member and intern coach André Gadney has qualified to compete so be sure to wish him well! It’s an amazing feat given his relatively short stint in CrossFit thus far. Give it horns André!

Ruby is the primary photographer for the event, and I am the Media Director so all of us will be down to support, and of course represent CFJ. Keep an eye on the event’s Facebook page, official page, and Twitter feed for regular updates all weekend.

There are some changes to the schedule due to the event. Please check the schedules page for these.

Strict Press
5-5-5-5-5 (heavy all sets)

3 rounds for time of:
10 thruster (60/40kg)
50 double unders

WEDNESDAY 25-04-12

Snatch
Take 15 minutes to find your 1RM (5 attempts)

Clean & Jerk
Take 15 minutes to find your 1RM (5 attempts)

*Olympic lifting standards apply. No press outs, and missed lifts are counted as attempts.

Double unders
Max unbroken

THURSDAY 19-04-12

Complete as many rounds and reps as you can in 15 minutes of:
10 OH walking lunges (20/15kg bar)
30 double unders (x4 singles)
10 burpees

What are your jump rope skills like?

FRIDAY 13-04-12

Remember that there are two separate classes tomorrow. There is the Olympic lifting class, followed by a regular CrossFit class. Attending both classes would take up 2 of your weekly class stipend.

Push Press
3-3-3-3-3 (75%, sets across)

Complete 7 rounds for time of:
7 shoulder to overhead
21 double unders (x 4 singles)

Intern coach Ruby getting his revenge on the 50kg push press