CrossFit Regionals WOD 3 WOD 21-15-9 Deadlift 130/85 Box Jump 30/24 *Male & Female teams of 2 *Male completes 21-15-9 of deadlifts then female strips off the weight and completes 21-15-9.
Strength 4 sets of 5 Push Press @ 30kg WOD - 14 minutes something or other seconds 21, 15, 9 Deadlifts @ 45kg Box Jumps on 12" Rower 300 meters in 1:18 Worked out with James. He always makes me want to work harder. Thanks JDR :-)
Strength, 30kg 4,4,3,2 got to 5's but push jerked not the press. Wod: worked with Tim, our time 11.24 50kg for 21 then 40kg for 15 and 9 used the 20" box 300m row at 1.18 (I liked it)
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ReplyDeleteStrength
ReplyDelete4 sets of 5 Push Press @ 30kg
WOD - 14 minutes something or other seconds
21, 15, 9
Deadlifts @ 45kg
Box Jumps on 12"
Rower
300 meters in 1:18
Worked out with James. He always makes me want to work harder. Thanks JDR :-)
500m row at the start 1.34
ReplyDelete500m at the end 1.40
Strength
4 sets at 60kg and a single rep at the end @ 70kg
WOD
13 mins even with tasia (hope i spelt it correctly)
80kg and 30 inch box for me
Strength, 30kg 4,4,3,2 got to 5's but push jerked not the press.
ReplyDeleteWod: worked with Tim, our time 11.24
50kg for 21 then 40kg for 15 and 9
used the 20" box
300m row at 1.18 (I liked it)
Strength: 4 sets @ 30 kg
ReplyDeleteWOD
Worked w James @ 13 mins
40kg for dead lifts
20" box? for box jumps
Row off
300m @ 1.05