Carla, one of CrossFit St Marys most deterimined athletes shares her secretGrin and bare it!
Squat Clean - Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm
WOD Teams of 3 perform MAX reps of
3min SDHP 40/30
3min Shoulder 2 Overhead 40/30
3min Front Squats 40/30
Run 1.6km
Every team will be assigned two bars (male/female) but only one team member will work at a time. The team will work together at each station to collectively get the highest score. The bars must not touch the ground during Shoulder to Overhead and Front Squats. Time ends when last team member crosses the line from run.
Stabilization
Every minute on the minute perform 20 situps for 5 min
Post loads/times/reps to comments
strength=
ReplyDelete30k.g
40k.g
50k.g
w.o.d=
1:112
2:98
3:76
4:9:04(time)
total time 18:04
well done mitch and (sorry dont remember yor name mate.) but good job guys.
rxd :)
stabilization:
20,20,20,20,20= :0
great job to everyone that came tonight.
good to see you back cindy.
and the new faces to our box awesome work guys.
Worked with Lisa and Maddy,
ReplyDeleteGood on you guys.
Squat Clean
5 * 15kg
5 * 20kg
5 * 25kg * 3
Wod:
80
58
65
Run in 18.25mins
Sit ups: 20,20,17 Hope I can do better next time.
WOD - worked with Nathan and Mick
ReplyDeleteSDHP - 112
S2O - 98
FS - 76
Run - 9:04
Total = 18:04 as RXD