Crossfit Fife: CnJ and "Diane"

Monday 23 May 2011

CnJ and "Diane"

1) Ballistic warmup -

2) 10 deadhang pullups, 30 pressups, 60 squats (focus on technique)

3) Strength - Find 1RM C n J -

4) Finish - "Diane"

21-15-9

DL @ 100kg
HSPU

A.F.A.F.P

Sat sesh was "Colin"

50lb sand bag run 400m
115lb PP x 12
24" Box Jump x 12
95lb SDHP x 12

x 6

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

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