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Road to the 2011 CrossFit Games: our weekly training – week 4

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Weekly team training/week 4

  • 5 RM shoulder press
  • “Helen”
  • 2 x team WODs

RESULTS

5 RM shoulder press:

  • Anders: 70 kg.
  • Nicholas: 60 kg.
  • Ditte: 40 kg.
  • Sarah: 40 kg.

Individual WOD: “Helen”

WOD: 400 m. run, 21 kettlebell swings, 12 pull-ups – 3 round

  • Anders: 10:25 min.
  • Nicholas: 8:16 min.
  • Ditte: 10:11 min.
  • Sanne: 10:55 min.
  • Sarah: 11:32 min.

TEAM WODs:

WOD A) 30 min time limit to determine for each athlete:

3 sets of 2RM squat clean and AMRAP ring dips x 3 sets

  • Anders : clean: 110- 110-120 kg. –  dips: 25-21-22 reps
  • Ditte: clean: 65-65-65 kg. – dips: 7-5-5 reps
  • Kyle: clean: 110-120-125 kg. – dips: 15,25,22 reps.
  • Sarah: clean: 67,5-70-70 kg. – dips: 2-2-3 reps.
  • Nicholas: clean: 90-100-100 kg. – dips: 24-20-19 reps.

WOD B) The 125’s

  • 125 Thrusters 50/35 kg
  • 125 Push Ups
  • 125 Hang Power Clean 50/35 kg
  • 125 Double-unders
  • 125 Overhead Squats 50 / 35 kg

Only one team member can be working at one time. Team must complete all 125 reps before moving on to the next movement.

Kyle, Sarah, Anders, Nicholas og Ditte (125 reps): 15.31 min.

Kyle and Sarah were 1 individual WOD behind from last week (every min. on the min./20 min: 2 clean and jerk 70/50 kg + 6 kettlebell swings 32/24 kg.):

  • Kyle: 20 rounds RX (40 kg. kettlebell) – slowest round 22 sec.
  • Sarah: 20 rounds RX (24 kg. kettlebell) – slowest round 23 sec.

Support Team Butcher’s Garage @ The CrossFit Games 2011

Team Butcher’s Garage will be the only Danes participating in the entire competition – and we are looking forward to 3 days of fierce competition at the 2011 CrossFit Games. Any donations or sponsorships to support our trip would be much appriciated. Donations can be placed here: http://www.billetto.dk/en/events/crossfitgames2011-supportteambutchersgarage

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One thought on “Road to the 2011 CrossFit Games: our weekly training – week 4

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