You have 3 attempts at your best 3rm for the following:
Back Squat 3, 3, 3.
Strict Press 3, 3, 3.
Deadlift 3, 3, 3.
Rest as required between sets.
Post results to comments.
Wednesday 100310
Posted on March 10, 2010 by admin.
Rest Day
At CFX
“Modified Linda”
10, 9, 8, , , , , 3, 2, 1 for time of:
Deadlift, 1 1/2 body weight
Ring Dips, body weight
Clean, 3/4 body weight
Post time to comments.
Tomorrow evening’s skill class: Snatch
Tuesday 090310
Posted on March 9, 2010 by admin.
“Daniel Crabtree”
50 Pull Ups
400m run
21 Thrusters 45kg
800m run
21 Thrusters 45kg
400m run
50 Pull ups
Monday 080310
Posted on March 8, 2010 by admin.
Three rounds for time of:
3 Hang cleans 70kg (50kg)
3 Front squats 70kg (50kg)
3 Push press 70kg (50kg)
50 Double unders
Sunday 070310
Posted on March 7, 2010 by admin.
Seven rounds for time of:
HSPU (Max reps)
15 GHD Sit ups
25 Squats
Rest as required.
Post total time and HSPU for each round.
Saturday 060310
Posted on March 6, 2010 by admin.
Friday 050310
Posted on March 5, 2010 by admin.
Thursday 040310
Posted on March 4, 2010 by admin.
For time:
45kg (30kg) Thruster, 15 reps
30 Pull-ups
15 Burpees
45kg (30kg) Thruster, 12 reps
20 Pull-ups
12 Burpees
45kg (30kg) Thruster, 9 reps
15 Pull-ups
9 Burpees
45kg (30kg) Thruster, 6 reps
10 Pull-ups
6 Burpees
45kg (30kg) Thruster, 3 reps
5 Pull-ups
3 Burpees
Post time to comments.
Tonight’s workshop: Kipping Pull up, Muscle up.
Wednesday 030310
Posted on March 3, 2010 by admin.
Run
20 x 100m sprints.
Rest is the time it takes you to jog back to the start.
Post total time and times for each 100m sprint to comments.
Lunch session cancelled today.



















