Thursday 9 February 2012

CrossFit Hertford Workout of the Day 09/02/12

IWT:

3 Rounds of:
8 Power cleans
2min Row 80% max effort
2min Rest

5min Rest

3 Rounds of:
10 Deadlifts
2min Resisted sprints
2min Rest

5min Rest

3 Rounds of:
10 Pull ups
2min Bear crawl

Results

Dave, Holly and Paul Power cleans at the start of the workout

Pushing hard to maintain 80% maximum effort

Holly, Dave and Paul halfway through the workout

Deadlifts

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2 comments:

  1. Dave Shute9 February 2012 at 02:53

    7am Class

    IWT

    Power Cleans - 50kg, 45kg, 50kg
    Row - 557m, 529m, 515m

    Deadlift - 60kg, 80kg, 90kg
    Band sprints - 2, 4, 4 (lengths of gym)

    Pull Ups - 10 x 3 (kipping)
    Bear Crawl - 7, 7, 7 (lengths of gym)

    This literally floored me! Thanks for the resistance on the sprints Paul....they were bloody horrid!

    ReplyDelete
  2. Dave Shute9 February 2012 at 03:58

    .....started the Power Cleans at 40kg not 50kg

    ReplyDelete

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