Linda…. 24/5/18

Girl Bench

CrossFit Daily WOD

“Linda” AKA 3 Bars of Death
Rx’d
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift @ 1 1/2 times BW
Bench Press @ BW
Squat Clean @ 75% BW (power can be subbed)

When Scaling please adjust weight that 12-15 unbroken reps should be achieved

Scaled/Fitness
10-9-8-7-6-5-4-3-2-1
Deadlift, 100/65 kg
Bench Press, 60/35 kg
Power Clean, 40/30 kg

50+
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift
Bench Press,
DB or Barbell Power Clean,

A leg Burner – 18/1/18

CrossFit Output – A leg Burner with a push

Strength
A. Bench Press 7-7-7-7-7
Use heaviest weight across for all sets
A2. Bent Over Reverse Flys

Conditioning
Complete as many rounds as possible in 12 mins of:
6 Handstand Push-ups
8 Front Squats, 52.5/35kg
10 Row Calories

Finisher

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Hollow Hold

All hail the kettlebell 08/12/17

Kettlebell Workout

Strength
Back Squat 4×7 at 70% 1RM
then
Bench Press 7-7-7-7

Conditioning
For time:
50 Kettlebell Swings, 24/16 kg
25 Push-ups
50 Walking Lunges
40 Kettlebell Swings, 24/16 kg
20 Push-ups
40 Walking Lunges
30 Kettlebell Swings, 24/16 kg
15 Push-ups
30 Walking Lunges
20 Kettlebell Swings, 24/16 kg
10 Push-ups
20 Walking Lunges
10 Kettlebell Swings, 24/16 kg
5 Push-ups 10 Walking Lunges

Tabata Burn

tabata

Strength

Bench Press (close grip) 15-12-9-6-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Conditioning

Tabata Row Calories
Tabata Sumo Deadlift High-pull, 42.5/30 kg
Tabata Lateral Burpee Over Barbell
Tabata Bench Press, 60/42.5 kg
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Friday – Old School bench 14/7/17

14/7/17

Strength & Anaerobic Power
A. Bench Press
Strength 3-5
Size 8-10
Muscular Endurance 10-15
A2. Row 150m Between Every Set

Conditioning
For time:
5 Rope Climbs
20 Pistols (Alternating Legs)s
80 Double Unders
4 Rope Climbs
16 Pistols (Alternating Legs)s
64 Double Unders
3 Rope Climbs
12 Pistols (Alternating Legs)s
48 Double Unders
2 Rope Climbs 8 Pistols (Alternating Legs)s
32 Double Unders
1 Rope Climb
4 Pistols (Alternating Legs)s
16 Double Unders

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