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Cardio 3 Rounds 1 min Row, 1 min Rest Record total metres rowed Strength Back Squat 5,5,Max Reps @ 40%, 50% & 60% WOD 1 3 Rounds for Time 15x Hang Power Cleans (60/45kg) 15x Burpees WOD 2 8 Min AMRAP 6x Shoulder Touches 12x Wall Balls (10/6kg) 
2 Comments SKILLS Clean Drop 5 x 5 Use a weight that is around 40% of 1RM Clean STRENGTH Unload Week Strict Press & Power Clean 5,5, Max Reps @ 40,50 & 60% WOD 1 1-10-1 of Pull Ups Deadlift (100/70kg) PAIRS WOD 2 AMRAP 10 mins of: Driveway Run Power Clean Push Press (70/50kg) Change on the run Score = Total Reps of Power Clean Push Press Primal Pairs on 22 Sep 12. We managed to register 5 teams so if you keen and want to have a go let Sam or Brian know. Cardio 4x 400m Run Rest half the time it takes to complete each run Strength Unload Week Deadlift 5, 5, Max Reps @ 40%, 50% & 60% WOD 1 "Elizabeth" 21,15,9 Cleans (60/40kg) Ring Dips WOD 2 12 min AMRAP 8x Hang Clean Pull (60/45kg) 12x T2B 16x HRPU 
SKILLS Snatch Balance 5 x 5 Stay light and work on technique STRENGTH Unload Week Front squat 5,5, Max Reps @ 40,50 & 60% WOD 1 AMRAP 12 mins of; 7 x Strict Pull Ups 14 x Pistols (Alt legs) 21 x V Ups WOD 2 3 Rounds for time of; 3 x Hang Power Snatch (60/40kg) 6 x Box Jumps (30/24inch) 200m Run 3 x Power Snatch 6 x Box Jumps (30/24inch) 
REST DAY Enjoy the day and rest up after a great In House Comp. Thanks to all who made it down whether to compete or spectate. Congrats to our TOP DAWGS, Johnny Q and Alyson. Also to our place getters, Ali, Danah, Dave and Simon. Great 80's gear guys, check out the video Aimee put together to capture the event.  SKILLS Deficit Deadlifts Good Mornings See everyone tomorrow for the REX IN HOUSE COMP 2012 All the best to those competing and we are looking forward to seeing your best 80's outfit Remember if you can only get down for part of the comp, all good, even if you come and watch and hang around for the BBQ. DON'T FORGET - OLY LIFTING COMP Sunday in Midland   CARDIO On the 2nd minute every 2nd minute complete; 10 x 10 Shuttle Run Remaining time Cal Row Score = Cal Row STRENGTH Back Squat 5,3,Max Reps @ 75,85 & 95% WOD 1 3 Rounds for time of; 50 x Double Unders 20 x Pull Ups 10 x Deadlifts (135/90kg) WOD 2 AMRAP 7 mins of; 3 x Squat Clean Thruster (50/35kg) 9 x T2B No Oly Lifting Tonight. Only a couple of days until REX's 3rd IN HOUSE COMP. Who will be the next REX TOP DAWGS 
Skills Snatch 20 reps @20kg (bar only) Strength Strict Press and Power Clean 5, 3, Max Reps @ 75%, 85% & 95% WOD 1 Every minute on the minute complete 1 Squat Clean (70/50kg) Increasing by 1 rep each minute until reps cannot be completed in the minute WOD 2 9 min AMRAP 3x HSPU 6x Dumbbell Snatch (30/20kg) 9x Wall Balls (10/6kg) This Saturday is the REX IN HOUSE COMP. If you can, come down and participate or just watch your fellow athletes. WODS start at 0900hrs and will go through to around lunch. Everyone is welcome to do all WODS or only 1 or 2. Obviously to be eligible for TOP DAWG status you need to do all. The WODS will be short in duration and it is more about coming together and having some fun rather than getting smashed. Prizes for top 3. WODS will be scaled as required dependant on ability and level and it is one in all in deal. There will be a BBQ lunch after and all we ask that you bring is a salad. Remember the theme is 80's, so dress in your best 80's gear. Robbo has a wardrobe full of 80's gear, which he still busts out every Friday night, so if you need some gear check with the big fella.  Skills Back Squat 3,3,3 @ 80% of 1RM Hold at the bottom of the squat for 3 seconds Strength Deadlift 5,3, Max Reps @ 75%, 85% & 95% WOD "Barbara" 5 Rounds 20x Pull Ups 30x Push Ups 40x Sit Ups 50x Squats Rest for 2 minutes between Rounds    | 
WHAT IS CROSSFIT??CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. ArchivesMay 2013 CategoriesAll |
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