Monday 16.7.12

Strength...

Scaled

strict Pull-Ups  -band assisted   reps: 6-6-4-4-2-2                

Back Squats -tech'stick/bar       reps: 10-10-10-10-10-10     

Ring Dip -progression               reps: 6-6-4-4-2-2

R'xd/Perscribed:

strict Pull-Ups -weighted             reps: 6-6-4-4-2-2

Back Squat -over body weight     reps: 10-10-10-10-10-10

Ring Dip -low                            reps: 6-6-4-4-2-2

...build max weight over stated reps

...rest no more than 1 min between sets

.....................................................................................

Big thanks to all who gave feedback this week. Nice work Shane -out on a limb with great intensity on Friday.

Hey CrossFitters? new toys!! ..got the ropes in on Friday :) Stacey, Ingrid, Cherie & Dylan breaking them for me in thismorning in WOD. Nicely done.

Updated Timetable & New Training Options, effective on Tues 17th July

Please check this site tomorrow aftrenoon for adjustments to our timetable, & training info'