Archive for April, 2013

WOD 043013

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

WOD 042913

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

WOD 042713

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)

WOD 042613

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

WOD 042513

Just recovered from fever/headache.

Body still weak.

Workout just to sweat it out.

Shoulder Press 

5 x 5 @ 20kg

WOD 041813

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)

WOD 041613-2

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

WOD 041613-1

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

WOD 041513

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

WOD 041313

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!