pete
Peter has been committed to seriously hard training since the age of 15 and now at age 43, is still training with intensity and a constant desire to keep on improving. To read more information on Pete check out his Coaching Profile
Homepage: http://www.crossfitmerciless.com
Posts by pete
Thursday 17th May 2012
May 16th
We wish CrossFit Merciless athlete Lisa Menchetti all the very best at the Australian CrossFit Regionals this weekend. Lisa we are very proud of how far you have come and we know you will give your all. Good luck!!
Coaches Peter & Janelle will be up in Wollongong as will be a number of our members.
Strength:
Hang Cleans 6×3 reps
Metcon:
2 rds for time-
400m Run
30 Pull-Ups
20 Handstand push-Ups
50 Wall Shots @10/7kg
60 Deck Squats
100m Overhead Lunge (20kg barbell)
Tuesday 15th May 2012
May 15th
Metcon 1:
“Randy”
For time-
75 Power Snatch @35/25kg
REST 10 minutes…
Metcon 2:
“GI Jane”
For time-
100 Burpee Pull-Ups.
Monday 14th May 2012
May 13th
Technique:
Pistols
Strength:
Overhead Squats 5×5
Romanian Deadlifts 4×8
Metcon:
Amrap in 15 minutes-
10 Pistols (each leg)
15 Pull-Ups
10 Thrusters @50/30kg
Friday 11th May 2012
May 10th
Strength:
Front Squats 5×3 reps
Push Press 5×3 reps
Metcon:
For time-
1200m Run
100 Double Unders
100 Burpie Box Jumps
100 Sit-Ups
400m Run
Thursday 10th May 2012
May 9th
Technique:
Rope Climbing
Muscle Up Progressions
*30 minutes on technique.
Metcon:
“Cindy”
Amrap in 20 minutes-
5 Pull-Ups
10 Push-Ups
15 Squats.
NOTE:
A number of our Foam Rollers & Rehab Balls have mysteriously disappeared. This is very annoying and unfair to other members. I want to think they have beeen borrowed and not stolen. Please return immediatly!!
Tuesday 8th May 2012
May 7th
Technique:
Muscle Up progressions
Rope Climbs
Strength:
Back Squats 5×5
Metcon:
21,15,9
Push Press @60/40kg
Pull-Ups
Burpies
*Scale as required.
Monday 7th May 2012
May 6th
Metcon 1:
Amrap in 15 minutes-
15 Overhead Squats @60/40kg
20 Box Jumps
10 Toes to Bar
REST 10 minutes…
Metcon 2:
Amrap in 15 minutes-
10 HSPU
10 Clapping Push-Ups
20 Deck Squats
Sunday 6th May 2012
May 5th
Yep you guessed it…
REST!
Catch up on sleep, eat well and love your partner & family.
Next week is gonna be a ripper training week.
