Crossfit Gold Coast-CrossFit Castle Hill

Saturday 1st Sept 2012

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

This is for yesterday and today as it is a double post. I was a slack arse yesterday and forgot!!!

Yesterday the 31st

AM

3 by 10min AMRAPs with 1 min rest between each AMRAP.

Row, hspu, T2b 5 rounds and hspu

Du, box jump, ring dip 11 rounds

Farmers bear crawl pull ups run 5 rounds

Late AM

3RM weighted pull up 23.5kg

EMOM 15mins

2 power cleans+ 10 double unders
Started at 100kg finished at 120kg

Today 1st Sept

Strongman qualifiers. Did bare minimum to pass and qualify
Yoke 280kg 10sec for 15m
Log 85kg
Deadlift 200kg
Farmers 95kg for 25m

Noon
4 by 400m with 2min rest aiming for same pace
1.30, 1.29, 1.29, 1.31

3 metcons in increasing intensity
DB g2o
Burpee box
Row
4.55, 4.01, 3.23

PM
Tabata sledge lowest 12 strikes
Tabata burpees lowest 8
Tabata sledge lowest 12 strikes