Wednesday 1st May

By | 2013-05-02T11:53:01+00:00 April 30th, 2013|Uncategorized|

Last nights met con.

Strength:
2 Cleans + 2 jerks x5

Met Con:
5 Rounds
90 second Window complete –
150 m Row
12 Overhead Plate Lunges 20/15kg (6 Each Leg)
Max. Rep KB Swing 24/16kg
90 sec Rest

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Tuesday 30th April

By | 2013-05-02T11:53:01+00:00 April 29th, 2013|Uncategorized|

KB swings from last nights wod.

Strength:
Front Lever 4×3 out & in + lower through
Strict handstand push up 5×5
Dish + Arch holds 4x30sec+30sec

Met Con:
3 rds
10 Power clean & jerk 60/42.5kg
40 Sit ups

 

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Monday 29th April

By | 2013-05-02T11:53:01+00:00 April 28th, 2013|Uncategorized|

Tommy & George put the tyres to good use yesterday.

Strength:
Power snatch 4×4

Met Con:
100 Pull ups
100 KB swings 24/16kg
100 Double unders
100 Overhead squats 40/30kg

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Sunday 28th April

By | 2013-05-02T11:53:01+00:00 April 27th, 2013|Uncategorized|

Another great comp by Kent & Sussex CrossFit. Some very strong performances by all CFT members. Well done to Jim & Debbie who both finished 1st in the novice comp.

Open Gym:

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Saturday 27th April

By | 2013-05-02T11:53:01+00:00 April 26th, 2013|Uncategorized|

Donald hit some good jerks on Thursday.

Strength:
On the min for 10 mins complete:
Clean pull + Clean + Front Squat + Jerk

Met Con:
Alternating tabata for 16 intervals
Deadlift 100/70kg
Push ups

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Friday 26th April

By | 2013-05-02T11:53:01+00:00 April 25th, 2013|Uncategorized|

Emma on last nights burpees.

Strength:
Weighted ring dip 5×5
Weighted back extension 3×10
L-sit 60 sec total.

Met Con:
21/15/9
Pull ups
Handstand push ups
Toes to bar

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Thursday 25th April

By | 2013-05-02T11:53:01+00:00 April 24th, 2013|Uncategorized|

Darrell setting up his next lift during this weeks bear complex’s.

Strength:
Jerk 5×2
Squat 3×5

Met Con:
10 min AMRAP
10 Power snatch 35/20kg
10 Burpees
10 Box jumps 24/20

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Weds 24th April

By | 2013-05-02T11:53:01+00:00 April 23rd, 2013|Uncategorized|

Another action shot from Saturdays wod.

Strength:
Muscle up 4×5
Around the world 3×10

Met Con: ‘Twisted Cindy’ – (Compare to October 2012)
6 Rds – In a 90 second window complete;
2 rds of Cindy
– 5 Pullups
-10 Pushups
– 15 Squats
Then in remaining time complete as many Hang Cleans 60/40kg (Score is total cleans per round)
90 second active rest between rds

 

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Tuesday 23rd April

By | 2013-05-02T11:53:01+00:00 April 22nd, 2013|Uncategorized|

Emma showing good technique during last nights bear complex’s.

Strength:
Snatch 6×2
Snatch grip deadlift 4×3

Met Con:
3 rds
400m Run
1 rope climb
15 KB clean & push press 2x 24/16kg
10 pull ups

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Monday 22nd April

By | 2013-05-02T11:53:01+00:00 April 21st, 2013|Uncategorized|

Bear crawls during Saturdays warm up.

Strength:
Bear complex + Weighted pull up 1+5 x6

Met Con:
5 min AMRAP
Clean (squat) & Jerk 75/50kg

Finisher:
tabata abs

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