Meal of the Day

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CrossFit Journal

JME Round 3 Comp will be held on Saturday 23rd August  ... Entries close Friday 15th August.

Information & Entry Form is located under  "Weightlifting Competition" 

 

 

Wednesday
Aug062014

06082014

"Cindy"

20 Min AMRAP

5 Pull ups

10 Push ups

15 Squats

OR

"Mary"

20 Min AMRAP

5 HSPU

10 Alt Pistol Squats

15 Pull ups

Tuesday
Aug052014

05082014

For A Time

1000m Row

50 Alt DB G to OH (22.5,15)kg

800m Run

35 Alt DB G to OH (22.5,15)kg

600m Row

20 Alt DB G to OH (22.5,15)kg

400m Run

Monday
Aug042014

04082014

Deadlifts

(Training maxes @ 90% of 1RM(New 90% to be used from realisation week)

60% x 3 reps

67% x 3 reps

72.5% x 8 reps

72.5% x 8 reps

72.5% x 8 reps + (1-2 reps shy of failure)

Bench Press

(Training maxes @ 90% of 1RM(New 90% to be used from realisation week)

60% x 3 reps

67% x 3 reps

72.5% x 8 reps

72.5% x 8 reps

72.5% x 8 reps + (1-2 reps shy of failure)

FINISHER

"Tabata"

8 Rounds of:

20 sec - Med Ball to shoulder (45,35)kg

followed by - 10 sec REST

Sunday
Aug032014

03082014

Happy Birthday “Luke Frost”

Rest Day !!

Saturday
Aug022014

02082014

"Chipper"

For A Time

30 Hang Squat Cleans (42.5,30)kg

50 Box jumps (24,20)"

25 CTB Pull ups

50 Burpees

20 KTE

20 Pull ups

50 Push ups

25 TTB

50 KB Swings (24,16)kg

30 Front Squats (42.5,30)kg