Squat Clean
3-3-3-3
Then
Squat Clean "Grace"
30 reps for time squat clean and jerk 60(40)
Contact Info
- (e) info@crossfitipswich.com.au
- Unit 8-10, 13 Turley St Ipswich
- (m) 0403 861 319
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- Elements | CrossFit Ipswich
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Class Times
- Mon - 5am|9.30am|5pm|6.10pmElement Course 6am | 4pm
- Tues - 5am|5pm|6.10pm
- Wed - 5am|9.30am|5pm|6.10pmElement Course 6am | 4pm
- Thurs - 5am|5pm|6.10pm
- Fri - 5am|9.30am|5pm|6.10pmElement Course 6am | 4pm
- Sat - 8.00am
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May 2012
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Squattttt Cleannnn
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Press it
Push Press
5-5-5-5-5
Then
100 Push Press for time 35 (20)
Each time you break do 5 pull ups
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Death By Back Squat
WOD "Death By Back Squat"
Do 1 Back Squat on the first minute, 2 Back Squats on the second minute, 3 on the third and so on until you cannot complete the number of back squats with in the 1 minute time frame.
Use Bodyweight or 3/4 Bodyweight.
Post weight and number of completed rounds to comments.
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Do you know what a Body Blaster is????
7 rounds for time
10 Body blasters (Burpee -> Pull up -> K2E -> T2B -> C2B)
20 Deadlifts (60kg/40)
Post time to comments
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Its Team Time
As a Team of two men and two women Complete the following For time
150 Overhead Squats 40/30
150 Kettlebell Swings 24/16
150 Clean and Jerks 40/30
150 Snatch 40/30
Post your team and time to comment
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Sprint, Swing, Run, Clean and Get UP!!!
Part A
Sprint 200m
50 KB Swings 32kg (24)
Sprint 200m
50 Med Ball Cleans
Sprint 200m
10 L arm Turkish Get Ups 24kg (16)
Sprint 200m
10 R Arm Turkish Get Ups
50 Squats
Run 400m
Post time to Comments
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Dead Heavy
For Load
1-10-1-20-1-30
Each 1 rep is to be compelted at 90% of your 1RM
Set 10 = 80% of 1RM
Set 20 = 70% of 1RM
Set 30 = 50% of 1RM
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Just Squat
WOD
10mins to achieve your 2RM back Squat
Then
5 rounds for time
10 Power Cleans 70kg (50)
15 Wall Balls
(20min Cut Off)
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CF Events
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World Class Fitness In 100 Words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman
