WOD 28/01/09 CrossFit Total
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WOD 28/01/09 CrossFit Total
Gez Tue Jan 27, 2009 4:32 pm
Guys we will be partaking in some CFT today. However we may drop one lift due to time resrictions on our facility (probably DL).
The session will unfold as thus:
Dynamic warm up
3 x intermediate warm up sets (moderate to heavy)
1 set at 3rm
1 set at a comfortable 1 rm
1 set at the target 1 rm
If you do not hit your target 1rm then your score will be last successful lift. You all know your previous 1rm scores so there's a target.
For the lesser experienced you will be concentrating on the technique side of the lifts!
The session will unfold as thus:
Dynamic warm up
3 x intermediate warm up sets (moderate to heavy)
1 set at 3rm
1 set at a comfortable 1 rm
1 set at the target 1 rm
If you do not hit your target 1rm then your score will be last successful lift. You all know your previous 1rm scores so there's a target.
For the lesser experienced you will be concentrating on the technique side of the lifts!
Last edited by Gez on Tue Jan 27, 2009 10:59 pm; edited 1 time in total
Gez- Admin
- Posts : 640
Join date : 2008-06-05
Age : 48
Location : Killay -
robh- Posts : 15
Join date : 2008-07-15
Gez- Admin
- Posts : 640
Join date : 2008-06-05
Age : 48
Location : Killay -
robh- Posts : 15
Join date : 2008-07-15
Re: WOD 28/01/09 CrossFit Total
she-ra Wed Jan 28, 2009 2:43 pm
can we have a return of "The Bear"? I feel everyone else should enjoy it as I feel it has just been me so far! 
she-ra- Posts : 75
Join date : 2008-06-22
Age : 37
Re: WOD 28/01/09 CrossFit Total
Gez Thu Jan 29, 2009 2:02 pm
Well done guys.
As expected time ran out so we dropped the Deadlift.
Tony = 120k
Scott = 145k
Leoni = 120k
Soph' = 100k
Rob H = 145k
Sean = 180k
Spinksy = 165k
Chris N = 160k
Totals for squat and press great work everyone showing improvements!
As expected time ran out so we dropped the Deadlift.
Tony = 120k
Scott = 145k
Leoni = 120k
Soph' = 100k
Rob H = 145k
Sean = 180k
Spinksy = 165k
Chris N = 160k
Totals for squat and press great work everyone showing improvements!
Gez- Admin
- Posts : 640
Join date : 2008-06-05
Age : 48
Location : Killay -
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