Week 2 Programmed Monday

SWOD

WOD

RESULTS

Week 1 Programmed Thursday

Strongman workout

18:30 till 19:30

Crossfit Freaks @ 8/64 Hassall St, Wetherill Park
https://www.facebook.com/Live4CrossFit

 

Work Out:

1. Thrusters: 5-4-3-2-1
2. Death by Thrusters 60/40 kg

Was soooo sore from yesterdays WoD. Sore back.
Got through it but with lighter weight.

Results:

1. MAX 70 kg
2. Round 10 @ 40 kg

 

Week 1 Programmed Wednesday

SWOD

Deadlift 5RM @ 75% of 1RM Max

WOD

• Helen: 3 Rounds for time / 3 minute rests between rounds

1. 400 m run
2. 21 Kettle Bell swings (to eye level) 32/24 kg
3. 12 Chest to Bar Pull ups

Results:

1. Went to 160kg 5RM . Over did it but quite an achievement given that my 1RM DL was set at 150kg only 1 week earlier. The Hook Grip was key.
2. With Helen got 16:26 minutes using 24 kg KB and Red thick assisting elastic with strict pull ups.

 

 

Yoga

1 hour of pain to get over the pain.

Felt good the next day.

 

Week 1 Programmed Tuesday

SWOD

1. Back Squat @ 75% 5-5-5
2. Strict Press @ 75% 5-5-5

WOD

8 minute AMRAP

1. 8 STOH 60/40kg
2. 8 TOES 2 Bar
3. 8 Front Rack Lunge 60/40kg (8 each leg)

Results:

BS: 100kg
SP: 45kg
WoD: 2 rounds

 

Week 1 Programmed Monday

WOD

For time:
FRAN: 21-15-9

• Thrusters 45kg
• Pull ups

Results:

13:36 minutes
SCALED:
@ 35kg Thrusters &
Push ups + Box Dips

Week 0 Programmed Testing

Day 1 Testing 29/9

06:00
Back Squat 135 kg
Strict Press 60 kg
Dead Lift 150 kg

Day 2 Testing 30/9

17:00

Box Jump Max Height: 115 cm

Hand Stand Push ups: 0

Ring Dips: 1

Day 3 Testing 1/10

17:00

Snatch: 45 kg

Clean & Jerk: 65 kg