Pistol progressions. Box, banded off matrix, (10 Mins)
Hang Power clean and Push press tech (3-5 mins)
For Time (30 min time cap)
50 Wall balls 9/6kg
40 Push press 40/30kg
30 Hang Power Cleans 40/30kg
Scaling options – row if injured, lower weight, lower reps.
ITB rolling, quad rolling, Calve rolling
Squat clean tech work, pole/bar/ball (5 mins)
5 sets of 4 reps – 1 squat clean into 3 front squats – focus on depth. (20 mins)
3 RFT – (10 min time cap)
10 Squat cleans 60/40kg
20 Pull ups
Scaling options – lower weight, banded pull ups, jumping pull ups.
Top 3 WOMEN Judgement Day 2012
1st - Eve Neville – CrossFit BodyM
2nd - Megan Smith – CrossFit Queanbeyan
3rd - Philipa Robinson – CrossFit Athletic
Awesome weekend at the “2012 Judgement Day”
A huge thank you to all the athletes for travelling and competing. To all of our staff that helped with everything a huge thank you to you as well, of course to all the girls that cooked for the cake stall, a huge thank you and of course to Kirryn (for all the hard work on the spreadsheets, scoring, admin etc), you are awesome thank you so much!!!
To our major sponsor, Philip Kouvelis Real Estate, and all associated sponsors- thank you for your kind support of the event.
Looking forward to preparing for the next “Judgement Day”, so you all better get back to training cause it is going to be big an hopefully we can double the Prize Money next year…