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)
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FRIDAY 18-05-12
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
TUESDAY 03-04-12
Complete 10 rounds of:
5 deadlifts (120/70kg)
10 push-ups
20 double unders (x 4 singles)
