Talk To Linda...

Had a look through the 'girls' today, Linda seemed very appropriate..

Linda (AKA '3 bars of death')

10-9-8-7-6-5-4-3-2-1

Crossfit.com requires;
Deadlift @ 1 1/2 Body Weight
Bench Press @ Body Weight
Clean @ 3/4 Body Weight

For time.

We scaled this and did not record time as we do not have enough equipment to switch exercises solo so we had 1 person on Linda and 2 people co-ordinating weights/bars, this meant we had to call on our housemate Gary to help out... Which also meant he got beasted by Linda as well.

So what we did:

10-9-8-7-6-5-4-3-2-1


Deadlift @ Body Weight
Bench Press 3/4 Body Weight
Clean @ 3/4 Body Weight

Simon: 97kg BW, 73kg 3/4 BW - Last rep fail on Bench Press, so annoyed with this!
Josh: 85kg BW, 64kg 3/4 BW

Gary was a Crossfit metcon virgin... we used Linda to break him in and scaled it again as he was not familiar with cleans but beasted him round, he won't get it this easy next time ;)


Deadlift @ 3/4 Body Weight
Bench Press @ 1/2 Body Weight
Clean @ 1/2 Body Weight

Gary: 80kg BW, 60kg 3/4 BW, 40kg 1/2 BW

And for afters;

Continuation of Mobility WOD

4 min mobilisation each hip

Simon: This one was pretty stiff for me! Interesting to see how it is when it's revisited
Josh: Quite good mobilisation
Gary: Participated


Talk to me.