Strength
Back Squat
1x 5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
Front Squat
1×5 @ 65%
1×4 @ 75%
1×4 @ 80%
1×4 @85%
METCON
3 Rounds For time:
25 Wall Ball (20/14)
5 Power Cleans (75/55)
2 Rope Climbs
Post Scores Below!!
WOD 6-6-14
4 thoughts on ““WOD 6-6-14””
Leave a Reply to Declan Dixon Cancel reply
"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
10.28 doing 60kg in open gym at 12. Good one to end the week on.
Still not recovered from Tuesday and Wednesdays workouts so not gonna make it in for this. Enjoy everyone.
11.57 using 50kg on cleans, one round of scaled up the rope climbs, and 2 from the floor to standing. Hard but good end to the week, and now sport a nice rope burn on my right leg – time for some sexy socks me thinks !!
Escaped without carpet burns!! 8:31 with 50kg PC’s!!!