 CROSSFIT
PUSH PRESS 1-1-1-1-1-1-1 CROSSFIT LITE PUSH PRESS 5-5-5-5-5 Comment scores to comments.
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As a CrossFitter you have likely been: fatigued, sore and generally beat up at one time or another, or perhaps continuously! This is a result of training. What will largely determine the results you obtain from training is a multifaceted concept, recovery.  Adequate recovery allows for more training and ultimately improved performance. In some respects recovery is the Night to our exercise Day (this analogy will be more true than we can imagine). In exercise we release hormones, mount immune responses, cause inflammation and use things like glycogen and lipids for fuel. Recovery complements this process. Accelerating the things we want and mitigating the less desirable processes will provide more return on our exercise investment.
 SATURDAY SMASH UP
3 Rounds For Time: 15 Toes-to-bar 12 Box Jumps 9 Overhead Squats 60/40kg For time of: 9-15-21 Power Clean 60/40kg Handstand Push-up For time: 50 Hollow rocks 40 Strict Pull-ups 30 Back Squats 60/40kg *Rest 5 minutes between workouts Post scores to comments.  CROSSFIT
Death by: Burpee + Strict press 40/30kg Rest 3 minutes Burpee + Deadlift 60/40kg LITE Death by: Burpee + Plate press 20/10kg Rest 3 minutes Burpee + KB Deadlift 24/16kg Post scores to comments.  CROSSFIT
5 Rounds For Time: In 3 minutes perform: 10 Front squats 80/55kg 10 Box jumps Row/bike for max calories Rest 3 minutes CROSSFIT LITE 5 Rounds For Time: In 3 minutes perform: 10 Goblet squats 24/16kg 10 Box step ups Row/bike for max calories Rest 3 minutes Post scores to comments.  CROSSFIT
For time: 15-12-9 Toes to bar Wallballs 20/14lbs Thrusters 35/25kg CROSSFIT LITE For time: 30-24-18 Knee raises Wallballs 14/8lbs Post scores to comments.  CROSSFIT
5 Rounds For Time: 1000m Row 200m Farmers carry 24/16kg 50m KB waiters walk, right arm 50m KB waiters walk, left arm CROSSFIT LITE 5 Rounds For Time: 400m Run 200m Farmers carry 16/12kg Post scores to comments.  CROSSFIT
4 Rounds For Time: 20 Power Snatches 50 Double Unders CROSSFIT LITE 4 Rounds For Time: 20 Kettlebell Swings 200 Single Skips Post scores to comments. Many scientific studies either proclaim a particular food will kill you or help you live to be 300 years old, said Harvey Levenstein, professor emeritus of history at McMaster University in Ontario, Canada. “It starts with some kind of a warning and it sounds like it’s very, very certain, but then by the time you get to the third or fourth sentence, then the ‘may’ becomes the operative word … but people don’t read it that way. They just read the headline: ‘X Food Will Kill You, Say the Experts.’”  Food producers with a vested interest will often claim food is healthy. It’s up to individuals to determine the value of the foods they eat.
 Sweat Fest Saturday
3 Rounds For Time: 1000m Row 100 Double unders 1000m Run Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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