Some massive squatting followed by big tickers in yesterdays wod. Today we test our overhead then get outdoors before tackling the tough but fair D.T.
Shoulder Press 3-2-1-1-1-1-1 reps
” HarDTop “
5 x 4:00
Run 400 m
1 round of ‘D.T.’
*D.T. : 12 Deadlift (70/45)
9 Hang Power Clean
6 Push Jerk
Once you have completed 1 round rest until the next 4:00.
**Workout courtesy of CF New England.
The 3 lifts in the CrossFit Total will be tested on separate days this week so we can establish our 1 RMs to be used in the upcoming Wendler Cycle . This new strength program will involve the back squat, shoulder press, deadlift and benchpress. Although very low on volume the intensity will be at its highest when we get after the AMRAP on the 3rd set (see the link).
Back Squat 3-2-1-1-1-1-1 reps
” Sweat Box “
In 2 minutes (2:00 at each station)
30 KBS (24/16)
80 Double Under
30/25 Cal Row
*complete the required reps at each station then transition to the next after 2 minutes.
Your rest is the remainder of the 2 minutes.
Scale reps if rest period exceeds :45 secs
Join us for an Evening with Legend Precious McKenzie. Your one rep max lifts will be in the presence of one of the greatest New Zealand Sportsman ever and one a chance to have him coach you to glory. Session will begin at 530pm and we will enjoy a quiet beverage to follow. If you are attending please deposit $20 into 06-0257-0224720-00. See you tonight!
” The Other Total “
1RM Bench Press
1RM Overhead Squat
Score is total load.
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Score is the total of max effort on all three lifts.
There will be 15 minutes to warm up. then 3 x 15 minute clock will be set for the 3 lifts. Once time is up then you must declare that lift and move on to the next movement.
Nico under the bar during Donny’s Olympic Lifting Class. Every Wednesday night with the new Oceania and Pacific Masters Champ Coach Coach Mega ‘Lo’ Donny Cunningham! You’d be a fool to miss it ;-) Speaking of Champions we have another legend at CFN, this Friday night at 530pm we are privilege to host Precious McKenzie the NZ Olympic Weightlifting Legend. Come get your Total on and enjoy a beverage on us. Cost is $20. Come and meet the legend and spend your evening at the box!
E 2 M 5 R
3 Weighted Pull Up
3 Weighted Ring Dip
” Elizabeth “
Squat Clean (60/40)