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"

 

 

Wednesday
Jul092014

09072014

"SMALL"

3 RFT

1000m Row

50 Burpees

50 Box jumps (24)"

800m Run

Tuesday
Jul082014

08072014

For A Time

Complete 5 thrusters (42.5,30)kg and a max set of pull ups on the minute.

The goal is to complete 100 total pull ups.

* At the beginning of every minute perform 5 thrusters, once those are completed you have the rest of the minute to perform as many pull ups as possible.  Continue until 100 pull ups are completed.

Monday
Jul072014

07072014

Deadlifts

(Training maxes @ 90% of 1RM)

55% x 5 reps

62.5% x 5 reps

67.5% x 10 reps

67.5% x 10 reps

67.5% x 10 reps + (1-2 reps shy of failure)

Bench Press

(Training maxes @ 90% of 1RM)

55% x 10 reps

62.5% x 10 reps

67.5% x 10 reps

67.5% x 10 reps

67.5% x 10 reps + (1-2 reps shy of failure)

FINISHER

1 Min Max Effort Med Ball (bear crawl) push (45,35)kg

Sunday
Jul062014

06072014

Rest Day !!

Saturday
Jul052014

05072014

3 RFT

400m Run

20 Wall balls (20,14)lbs

400m Row

20 TTB