Crossfit in the hills- Crossfit programming

Thursday 23rd August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM
10RM no pause/rest back squat
149kg. Started at 140 and then 145kg for ten. The last set was tough. Could have had 155 I recon but not worth injury.

10RM close grip bench press 107.1kg
Got 104.6 and pushed to 107. Maybe could have 109 but again not worth injury

3 sets of 15 strict pull ups. Broken down further into 5's

Metcon
50m shuttle out/back
20DB hang cleans 25kg each hand
8 sledge hammer swings
Shuttle
15 cleans
16 sledge
Shuttle
10 cleans
24 sledge
Shuttle
5 cleans
32 sledge
8.05




Thursday 23rd August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

PM

Stone to shoulder AMRAP
80%.....2+5
90%......2+7
100%.....2+8

Rowing intervals
80%......3.51
90%.......3.37
100%.....3.26