Saturday 18.5.13 Team “Badger” In teams of 2 complete the following: 4 rounds: 30 cleans with 45/30kg 30 pull-ups 800m run (400 each) Try to share the workload evenly. Post times and training notes to comments.
double hang clean + jerk
May 17, 2013 by 22 Comments
Friday 17.5.13 A: 7x 2 hang clean + 1x split jerk (heaviest possible) – B: 5 rounds (12 min cap): 10 over-the-box jumps (no top touch) 20/14″ 10 KB swings w/ 32/24kg (RX+ OH) 5 over-the-box jumps 5 thrusters w/ 52/35kg (RX+ 60/40kg) – rest 1 min between rounds Post loads, split times and training [...]
Max out day
May 16, 2013 by 62 Comments
Thursday 16.05.13 Konstantins Konstantinovs 430kg Deadlift, come in with a will to tear up heavy sh*t today. Strength 1rm Snatch 20 mins 1rm Deadlift that is all Post loads and training notes to comments If you hit a PR today, post previous 1rm and new 1rm to comments
Clean and Jerk volume and HSPU
May 15, 2013 by 29 Comments
Wednesday 15.5.13 Kylie Lindbeck from Crossfit Base, Australia’s best 69kg female right now. Footage from last weekends comp. A: Weightlifting Every 30 seconds for 4 minutes, 1 Clean & Jerk @ 80% (9 total reps) – Then – at 5:00, 3 minutes AMRAP Clean & Jerk @ 75% B: Conditioning 3 RFT (8 min cap) [...]
Back squats w/ standing “rest”, double-unders and wall walks…
May 14, 2013 by 27 Comments
Tuesday 14.5.13 It’s gonna be a cracker session today guys – read on and weep… Strength - Back Squat: 4X4 @ 70% – rest 30 seconds* 3X3 @ 75% – rest 30 seconds* 3X2 @ 80% – rest 45 seconds* * Sets at each percentage should be performed without re-racking the barbell. There will be rest between [...]
Snatches, swings and burpees
May 13, 2013 by 17 Comments
Monday 13.5.13 A: Weightlifting Every 30 seconds for 4 minutes, 1 snatch at 85% (9 total reps) – Then – at 5:00, 3 minutes to complete 3 x UB sets of snatches at 75% (touch ‘n go) B: Conditioning 3 RFT (8 min cap) 16 KBS (32/24, Rx+ OH swings) 10 pull ups 6 burpees [...]
Elizabeth – cleans and ring dips
May 11, 2013 by 16 Comments
Saturday 11.5.13 “Elizabeth” (12 minute time cap) 21, 15, 9 Reps of: 60/40kg Cleans Ring Dips - Scale options for ring dips: Full Push Ups Coaches Notes Clean: Make sure your clean involves an arse to grass squat (otherwise it’s a Power Clean) “Quick Elbows” and keep them high Ring Dips: Bicep must touch/be level with [...]
Deadlift VOL, burpees and power cleans
May 10, 2013 by 27 Comments
Friday 10.5.13 A: EMOTM for 6 mins: 2 deadlifts @ 70-75% (24 reps) B: EMOTM for 10 mins: 30 secs – max burpees; then 3x power cleans @ 80% Post loads, reps and training notes to comments. 3rd Order of Meal Packs good to go We will be contacting everyone by SMS to confirm this [...]
Movement Prep
May 9, 2013 by 11 Comments
Thursday 09.05.13 Demo: 1+1/4 Front Squats Movement Prep EMOTM 1+1/4 Front Squats @ 50% Front Squat Max EMOTM 2 Push Press @ 50% Push Press Max Conditioning 3 Rounds for time 30 Double unders (Rx+ Triple Unders) 2 Muscle ups Post training notes to comments
Clean and Jerk Volume
May 8, 2013 by 21 Comments
Wednesday 08.05.12 Chad Vaughn Clean and Jerk Strength EMOTM for 5 minutes Clean and Jerk 2 reps @ 75% -then- Clean and Jerk AMRAP 2 mins @ 75% Conditioning For time (9min cap): 20 KB Goblet Squats 24/16 7 C2B Pullups 20 KB Snatches 24/16 Post loads, times and notes to comments
