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Workout of the Day

Thursday 28th FEB

27/2/2013

1 Comment

 
Picture
A: STRENGTH
Power snatch
1,1,1,1,1

B: METCON
For time
21/15/9 Deadlifts @ 100/65kg
9/15/21 Pullups
1 Comment

Wednesday 27th FEB

26/2/2013

0 Comments

 
A: Skill/ conditioning
16 minutes
ODDS
8-10 T2B
EVENS
8-10 alternating pistol squat

B: METCON
5 rounds 
7 Front squat @ 70/45kg
Run 200m
0 Comments

Tuesday 26th FEB

25/2/2013

1 Comment

 
Picture
A: STRENGTH
Power clean and push jerk
1,1,1,1,1

B: METCON
AMRAP 7 
15 clean and jerk @ 60% of heaviest single 
Max double unders in remaining.
1 Comment

Monday 25th FEB

24/2/2013

0 Comments

 
Skills and drills

45 minutes to establish
- 500m row for time
- 3rm Bench press
- Max unbroken set KB swing @ 24/16kg
- Max effort L-sit
(Choose any order, set/rep scheme and attempts in time cap)
0 Comments

Saturday 23rd FEB

23/2/2013

0 Comments

 
A: Complex of
4 power clean, 4 push jerk, 4 front squat
(Bar can not be rested for set to count)
5 sets 

B: On a 20 minute timer 
ODDS 
5 Deadlifts @ 120/75kg
EVENS 
12 Box jumps @ 60/50cm
0 Comments

Friday 22nd FEB

21/2/2013

0 Comments

 
A: Skill (15 minutes)
Muscleup
If have; 4 x max effort
Or; transition work

B: METCON
10-1
OH squat @ 40/25kg
1-10
Hand release pushup
0 Comments

Thursday 21st FEB

20/2/2013

1 Comment

 
A: Deadlift
3,3,3,3,3

B: AMRAP 12
Run 200m
15 KB swing @ 24/16kg
10 Pullups 
1 Comment

Wednesday 20th FEB

19/2/2013

0 Comments

 
4 rounds for max reps:
1 minute burpees
1 minute hang power clean @ 60/40kg 
1 minute box jumps @ 60/50cm
1 minute rest
0 Comments

Tuesday 19th FEB

18/2/2013

0 Comments

 
A: 1 clean + 1 hang clean + 1 jerk
7 sets on a 90 second timer

B: For time
50 Thrusters @ 50/35kg
Every minute on the minute 4 burpees
0 Comments

Monday 18th FEB

18/2/2013

0 Comments

 
Skill/ Conditioning 

A: On 20 minute timer (scale up/down as needed)
ODDS 
6-10 Pullups
EVENS 
6-10 Ring dips

B: Accumulate (partition as required)
2-3 minute HS hold
2-3 minute hollow hold 
0 Comments
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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
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