Meal of the Day

Home work

CrossFit Journal

JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach   ... I will post more information late September.

 

 

 

Wednesday
Sep032014

03092014

For A Time

Row 2000m

60 CTB Pull ups

21 Squat clean & Jerk (60,40)kg

http://www.crossfitmackay.com/daily-scoreboard/2014/9/3/03092014.html

Tuesday
Sep022014

02092014

3 RFT

5 Muscle ups
10 HSPU
30 Pistol squats (15L & 15R)

* scale options available

FINISHER

Tabata "Mash Up"

Med ball to shoulder (45,35)kg
Med ball slams (15,10)kg

20 sec work followed by 10 sec rest for 16 rounds

http://www.crossfitmackay.com/daily-scoreboard/2014/9/2/02092014.html

Monday
Sep012014

01092014

Intensification  5s

Deadlifts (Training Maxes (90% 1RM)
 
65%x3,
72.5%x3,
77.5%x5
77.5%x5
77.5%x5
77.5%x5+(1-2 reps shy of failure)

Bench Press (Training Maxes (90% 1RM)
   
65%x3,
72.5%x3,
77.5%x5
77.5%x5
77.5%x5
77.5%x5+(1-2 reps shy of failure)

FINISHER

Partner WOD

2 Mins Max Effort "Burpees"
Only 1 Partner working at one time

http://www.crossfitmackay.com/daily-scoreboard/2014/9/1/01092014.html

Sunday
Aug312014

31082014

Rest Day !!

Saturday
Aug302014

30082014

"CHIPPER"

For A Time

Run 400m
20 SDHP (50,35)
Run 300m
35 CTB Pull ups
Run 200m
50 KB Swings (24,16)kg
Run 100m
65 Burpees
Run 50m
80 Sit ups (B'fly)

 http://www.crossfitmackay.com/daily-scoreboard/2014/8/30/30082014.html