21 Jan Wednesday, 22/01/14
Overhead Squat 5 x 5 x 80% of 1RM httpv://www.youtube.com/watch?v=Qzqb2o3V_Po...
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January 2014
20 Jan Tuesday, 21/01/14
Mobility 6.15pm WOD A) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups B) Bar Dips 3 x 10 ...
19 Jan Monday, 20/01/14
A) Deadlift 5 x 5 x 80% of 1 RM - 10 minutes to warm up to starting weight - Begin each set at the start of every second minute B) OTM for 10 minutes: 2 Hang Power Cleans (approx 75% of 1 RM Power Clean) 3 Strict Pull-Ups (Make them challenging. Eg....
18 Jan Sunday, 19/01/14 – Rest Day
httpv://www.youtube.com/watch?v=Mq5iJUQQL6s...
17 Jan Saturday, 18/01/14
MOBILITY 7.30am TECH and SKILLS 9.30am - The Clean WOD “Victoria” 5 rounds for time: 10 Thrusters (45/30kg) 14 Box Jumps (24/20") 12 SDHP (45/30kg) 12 Burpees 27 Kettlebell Swings (24/16kg) [caption id="attachment_5584" align="aligncenter" width="448"] Speedy[/caption]...
16 Jan Friday, 17/01/14
Registration for the 2014 CrossFit Games Open is live. For time: 400m Farmer Carry (2 x 24/16kg KB) Then 800m Row 50 Med Ball Cleans (9/6kg) 800m Run httpv://www.youtube.com/watch?v=XWwHTxIMc9w...
15 Jan Thursday, 16/01/14
MOBILITY 6.15pm WOD A) Snatch (full session) or B) Hang Power Snatch - 15 mins then: AMRAP in 12 mins 7 Hang Power Snatch (35/25kg) 14 Pistols 21 K-Climbers httpv://www.youtube.com/watch?v=o5F7X-UBETE...
14 Jan Wednesday, 15/01/14
A) Front Squat 3 RM B) 5 rounds NOT for time: 5 HSPU 10 Front Squats @70% of 3RM ...
13 Jan Tuesday, 14/01/14
MOBILITY 6.15pm WOD A) Press 1 RM B) Push Press 1RM httpv://www.youtube.com/watch?v=jdN1Sg4j-Sk...
12 Jan Monday, 13/01/14
For Time: 40 - 30 - 20 Wall Balls Double Unders Then: 40 SDHP (35/20kg) 1000m run If Finished Under 15mins: 20 Strict Pull ups 50 GHD Sit-ups httpv://www.youtube.com/watch?v=h7XjUbUpeHE...