Rest, eat well and prepare for a great week of training.
A big thanks to Matt Swift (and family!) for taking the time out yesterday to conduct the skills development day at CrossFit Coolum Beach. I am sure I speak for everyone in attendance when I say that the day was extremely informative and educational.
Double Up!
WOD No. 1: Perform as many reps as possible of Double-unders in 10 minutes. Every time you break a set you must perform 10, 24 inch (20 inch) Box Jumps.
Rest for 2 minutes
WOD No. 2: Perform as many rounds as possible in 10 minutes of:
20 Push-ups
10 Knees to Elbows
Post Double-under totals and rounds completed to comments.
Compare to last time – here
3 rounds for time of:
15, Front Squats 60kg (40kg)
30 Sit-ups
45 Double-unders
Post time to comments.
30 Muscle-ups for time.
If you can’t do a Muscle-up perform 120 Pull-ups and 120 Dips. Partition the pull-ups and dips however you like.
Post time to comments.
Split Jerk
1-1-1-1-1-1-1
Post max load to comments.
Shipstern's Bluff - Tasmania
Turkish Get-up
1-1-1-1-1-1-1
Find some random objects around the house to use for weight (be creative). For a rep to count you must start and finish in the lying position and be able to perform the movement with both arms i.e. not just your strongest. Once you have established a 1 RM, hold that load across all 7 reps.
Post object used and aproximate weight to comments.
Perform as many rounds as possible in 20 minutes of:
Run 400m
Max rep pull-ups
Post number of pull-ups achieved in each round and total to comments.
Compare to last time here.
Rest, eat well and prepare for a great week of training.
21-15-9 reps for time of:
Sumo Deadlift High Pull, 50kg (35kg)
Burpees
Post time to comments.
For time:
50 Double-unders 40 Kettlebell Swings 24kg (16kg) 30 Box Jumps 24 inch (20 inch) 20 Pull-ups Run 400m 20 Pull-ups 30 Box Jumps 40 Kettlebell Swings 50 Double-undersPost time to comments.
