Meal of the Day

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CrossFit Journal

JME Round 3 Comp will be held on Saturday 23rd August 

Information is located under  "Mackay Weightlifting"

 

 

Friday
Aug012014

01082014

Back Squat

(Training Maxes (90% 1RM + Add 2.5kg for every rep over 10 from 18.07.14)

 
65%x8 
65%x8
65%x8
65%x8
65%x8 +(2-3 reps shy of failure)

Strict Press

(Training Maxes (90% 1RM + Add 1.25kg for every rep over 10 from 18.07.14 )

 
65%x8 
65%x8
65%x8
65%x8
65%x8 +(2-3 reps shy of failure)

FINISHER
Tabata
8 Rounds of:
20 sec hollow rocks ....... followed by 10 seconds of ..... In the bottom push up holds

Thursday
Jul312014

31072014

"GRACE"

For A Time

30 Clean & Jerk (60,40)kg

FINISHER

"Annie"

For a Time

50-40-30-20-10

Double unders

Sit ups

Wednesday
Jul302014

30072014

Pendlay Row

5-5-5-5-5

WOD

5 RFT

Run 400m

20 Box jumps (24,20)"

20 Wall balls (20,14)lbs

Tuesday
Jul292014

29072014

Happy Birthday “Nathanael Powell”

TGU

3-3-3-3-3 (L&R)

WOD

5 RFT

Row 500m

15 OH plate alt step lunge (20,15)kg

21 Burpees

Monday
Jul282014

28072014

Deadlifts

(Training Maxes (90% 1RM + Add 2.5kg for every rep over 10 from 14.07.14)

 
65%x8 
65%x8
65%x8
65%x8
65%x8 +(2-3 reps shy of failure)

Bench Press

(Training Maxes (90% 1RM + Add 1.25kg for every rep over 10 from 14.07.14 )

 
65%x8 
65%x8
65%x8
65%x8
65%x8 +(2-3 reps shy of failure)

FINISHER
Tabata Abs
8 Rounds of:
20 sec plank holds followed by 10 seconds of hollow holds