Press 3-3-3-3-3
*Compare to 040213.
35-37-39-40-42(2) (PR!)
Then:-
30-20-10 reps for time of:
Dumbbell Snatches @ 40lbs/30lbs(alternating)
Hand Release Push Ups
Beginner: Scale movements and load as necessary.
Advanced: DB @ 45lbs/35lbs.
7:59
Strict Pull Ups
5×5
Weighted Pull Ups
5×3 @ 12kg
Big Lifts Workout – Week 1, Cycle 2
Deadlifts
5@40 kg
5@50 kg
3@60 kg
5@70 kg
5@80 kg
11@90 kg
Strict Pull Ups
10 x 5
Bench Press
12-10-8-6-4-2
40kg-45kg-50kg-55kg(4)-57kg(2)-60kg(0)
10×10 @ 40kg
7th set (8)
8th set (8)
9th set (7)
10th set (6)
Big Lifts – Week 3, Cycle 1
Body still weak from fever
Back Squats
5 @ 40kg
5 @ 40kg
3 @ 45kg
3 @ 60kg
3 @ 65kg
8 @ 75kg
Strict Pull Ups
7×5
Just recovered from fever/headache.
Body still weak.
Workout just to sweat it out.
Shoulder Press
5 x 5 @ 20kg
Big Lifts Workout – Week 3, Cycle 1
Shoulder Press
5 @ 20kg
5 @ 20kg
5 @ 30kg
3@ 35kg
3 @ 30kg
2 @ 40kg
Deadlifts
5@50 kg
5@60 kg
3@70 kg
3@80 kg
7@90 kg
Chest Press
4 x 12
40lbs, 45lbs, 50lbs (10), 50lbs(9)
Big Lifts Workout – Week 3, Cycle 1
Bench Press
10 @ 20kg
5 @ 40kg
5 @ 42.5kg
5 @ 45kg
7 @ 52.5kg
Bench Press
10×5 @ 50kg
8th set fail @ 3rd rep
9th & 10th set @ 45kg
Strict Pull Ups
10×5
Push Press 3-3-3-3-3
40-45-50-55-60(0)
Clean PR @ 55kg, previous 51kg
Failed at 60kg, tired.
Then:-
15-12-9 reps for time of:
Kettlebell Snatch @ 24kg/16kg, Left & Right
Burpees
Beginner: Scale movements and load as necessary.
Advanced: Complete all movements unbroken.
12:18 @ 20kg
Big Lifts – Week 2, Cycle 1
Back Squats
5 @ 40kg
5 @ 40kg
3 @ 45kg
3 @ 60kg
3 @ 60kg
17 @ 70kg
Weighted Pull Ups
5 x 5 @ 8kg
“Chelsea”
Each minute on the minute for 30min perform:
5 Pull-ups
10 Push-ups
15 Squats
7R + 5+10
CrossFit Vidatha
http://www.crossfitvidatha.com
Awesome high end Rogue Fitness gear!
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Current weight: 58kg
Weight used to scale: 45kg
Deadlift: 60kg
Bench Press: 45kg
Clean: 30kg
Time capped at 20 minutes
20 minutes: 5R + 0 (10-9-8-7-6)
Must RX this WOD by year end!
April 30th, 2013 
