Crossfit Games 2008 - SB Challenge 5th and 9th July

Date and Time: Saturday 5th July (in own time) and Wednesday 9th July (5:00PM - meet at top of Kokoda)

Equipment: Barbell (option to load with up to 125kg for DL, and 42kg for thruster), pull-up bar

Workout:

This weekend is the Crossfit games and we have decided for the SB bootcamp to replicate the games workout and format, abiet modified timing and scaling of weights as an option.

Crossfit Games standards

The intent is for us each to do the following on the weekend:

Workout 1

Three rounds, 21-15- and 9 reps, for time of:
Thrusters @ 42kg
Pull-ups

and then within the hour complete

Workout 2

Five rounds for time of:
5 Deadlifts @ 125kg
10 Burpees

combine the times and post on the blog........

On Wednesday Bootcamp the format will be

Workout 3 in-lieu of the 750M steep uphill run

Start at the bottom of Kokoda, run up and touch the war memorial note time +
Jog back down to bottom of Kokoda +
Run up again touch the war memorial note time


Workout 4 (propose the undercover area at the womans memorial park)

30 x Clean/Squat/Jerk at 70% of body weight for time

It matters little on the final result compared to others in the group and no winner will be declared. The time will serve as a reference only to ones individual progress on this path of training.

Notes:

Paul and Cam link of results to the Crossfit Perth website