Wendler

CrossFit in Canberra 4th July

Published July 4, 2012 | By Kane

Skill/Strength
Power clean/clean technique work (wooden pole) – speed/2nd pull focus (5-10 mins)
Wendler Deadlifts – 5 (65%), 5 (75%), 5+ (85%)

WOD
Cash in
25 walking lunges
3 RFT
10 Back extensions
15 Deadlifts 60/40kg
Cash out
25 walking lunges

Scaling options – lower weight

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Bit of footage from the Reebok CrossFit Games 2011

Published July 3, 2012 | By Kane

Skill/Strength
Push Jerk/Split Jerk tech work (wooden pole)
Wendler Back Squat – 5 (65%), 5 (75%), 5+ (85%)

WOD
8 minute AMRAP
5 Front Squats 50/35kg
7 Kettlebell Swings 24/16kg
9 Sit ups

Scaling Options – lower weight

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YEAH BUDDY!!! Nothin but a peanut!