Power Snatch
3-3-3-3-3
Then,
For time:
30 OH Squat, 42kg(30kg
7 Muscle ups
20 OH Squat, 42kg(30kg)
5 Muscle ups
Post loads and time to comments. Log results online (Beyond the Whiteboard)
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Jimmy L 30kg/8:54 (#3/30kg)
Matt E 20-27.5kg/11:33 (#3/20kg)
Priscilla O 20-25kg/6:40 (#3/tech)
Jason M 40kg/9:04 (#1/40kg)
Jeremy K 50-55kg/8:32 (#1)
Sarah K 15:22.5kg/8:01 (#2/15kg)
Nicola A 15-22.5kg/7:15 (#1/20kg)
Mark B 50-55kg/9:55 rxd
Amy L 20-22.5kg/8:09 (#3/20kg)
Bobby S 50kg/8:36 (#1)
Rabbie N 30-40kg/8:27 (db squat 15kg/#2)
Josh B 20-22.5kg/12:27 (20/10 reps 15kg/#1)
nat P 20-22.5kg/8:51 (20kg/#2)
Matt G 40-60kg/9:10 (#2)
Preet J 30kg/8:40 (#1/15kg db)
Vic R 30kg/6:43 (#1/30kg)
Ernie R 50-60kg/6:37 (#3)
Heidi R 15-17.5kg/6:50 (#3/tech)
Posted by: Gregg/Brent/Mick | 01/09/2013 at 07:13 AM
9:15am
Tim H 35 across/11:12(30kg/#2)
Mick L 55-60/9:01 rxd
Juliana R 25 across/6:26(20kg/#3)
Scott L 35-40/11:13 (30kg)
Blake A 10:04 (Broom)
Liam R 20-25/9:39 (tech/5-3MU)
Simon D 30 across/8:58 (fsquat@30kg/#2)
Lachlan H 40-50/13:16(5-3MU)
Tamara G 20-25/9:20(17.5/#3)
Steve L 30 across/9:00 (fsquat@20kg)
An H 25-27.5/8:23 (20kg/#2)
Anthea C 40-50/6:45/#1)
Posted by: Gregg/Brent/ | 01/09/2013 at 10:28 AM
5pm
Adam P 50-55kg/7:42 rxd
Damian M 20kg/11:23 (tech)
Ryan N 35-40kg/7:21 (30kg)
Jay L 50-55kg/6:24 rxd
Telina C 25kg/10:16 (20kg/#Bench pushups)
Amanda P 10-12.5kg/6:59 (front squat tech/#3)
Scott K 35-40kg/7:55 (30kg/#2)
Danielle O 35-37.5kg/8:24 (#1)
Posted by: Gregg/Brent | 01/09/2013 at 06:08 PM
Bangkok Chipper
For time 3 rounds of
10 x 20kg db front squats
20 x 20kg db oh snatch (alternating arms)
30 x push ups
40 x 40' box jumps
50 x sit ups
Time - 22:38
Posted by: Luke r | 01/09/2013 at 07:07 PM
6:15pm
Harj S Tech / 9:05 (goblet squat)
Sahim S 65-70kg / 7:38 #2
Dan H 30-40kg / 12:53 (25kg/trans)
David T 30-40kg
Ben R 50kg across / 8:51 (30kg/#2)
Ben K 50kg across / 5:47 rxd
Terri B 27.5-30kg / 8:31 (tech/#2)
Deniel U 40-50kg / 9:12 (trans)
Patrick M 60kg across / 5:17 rxd
Posted by: Gregg/Cathy/Brent | 01/09/2013 at 07:24 PM