16/3/2010

Strength component;

3-3-3-3-3

Power Cleans
Deadlifts

Jonson. T : PC @ 40kg, 50g, 60kg, 70kg, 80kg
DL @ 100kg, 110kg, 125kg, 135kg, 135kg


then ; -

WOD 021610

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

Jonson. T : 3089 meters (no penalties)

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New Personal Record/s: Power cleans @ 80kg (Previously at 75kg)

New skills learned : Squat cleans PR @ 75kg

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I didn't reach my PR for deadlift. In fact I only managed to get to 10kg below my 1 rep max. It has been ages since I have worked on my deadlift so it needs more work.

Thanks to Crossfit Football for the rowing WOD. It was awesome!!!