CROSSFIT SOUTH SURREY

OLYMPIC WEIGHTLIFTING WORKOUT OF THE DAY

HANG CLEAN & JERK FROM BLOCKS 10X1 75-80%

HANG SNATCH FROM BLOCKS 6X1 80%

SNATCH HIGH PULLS 4X2 80-90%

SQUATS MAX EFFORT 3 REP MAX

 

 

 

 

 

 

 

 

5 KB SNATCH (32KG)+ 10 KIPPS + 250M ROW 3RDS

ROPE PULLUP & CLEAN & JERK METCON

FRONT SQUAT

WOD AND KIPPING PULLUP DEMO

WOD: 500 M. ROW THRUSTERS X15 95LBS OR WEIGHT OF CHOICE PULLUPS 5 RDS FOR TIME

MIKE HO DOING POWER CLEAN & JERK 215LBS @ 73KG BODYWEIGHT

WOD FOR 09/10/11 CROSSFIT FOOTBALL TOTAL

PERFORM A 1 REP MAX FOR THE FOLLOWING:

POWER CLEAN

SQUAT

BENCH PRESS

DEADLIFT

 

 

 

 

 

 

 

 

WOD

STRENGTH WORK:

POWER SNATCH 2 REP MAX

METCON:

POWER SNATCH X3 55% OF 1 REP MAX

PULLUPS X5

PUSHUPS X10

SQUATS X15

PERFORM AS MANY ROUNDS AS POSSIBLE IN 10 MIN.

 

 

 

 

 

 

JOSH SIMPSON TAKES SILVER AT WORLD POLICE & FIRE GAMES

CROSSFIT SOUTH SURREY MEMBER JOSH SIMPSON TOOK SECOND PLACE IN POWERLIFTING AT LAST WEEKS WORLD POLICE & FIRE GAMES IN NEW YORK CITY. COMPETING IN THE 275 LBS CLASS JOSH TOTALED 440 KG. THE EVENT CONSISTED OF THE DEADLIFT(255KG) AND THE BENCH PRESS (185KG). JOSH IS A PROUD MEMBER OF THE SURREY FIRE DEPT. GOOD JOB BROTHER!!

WOD FOR WEDNESDAY 09/07/2011

DEADLIFT 3 REP MAX

SNATCH - HEAVY SINGLE -

BENCH PRESS 5 REP MAX

METCON:

DB THRUSTER 50 LBS DUMBELLS

KETTLEBELL SWING 2 POOD OR 32KG

PULLUPS

12-9-6 FOR TIME