15 minutes to build up 2RM Hang Power Snatch
Then,
2 rounds for time:
800m Run
20 Hang Power Snatch, 35kg(25kg)
10 Burpees
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
Jason M 50kg / 12:57 rxd
Josh B 25kg / 13:47 (20kg)
Priscilla O 25kg / 17:53 (20kg)
Amy L 25kg / 17:53 (20kg)
Bobby S 40kg / 13:38 (30kg)
Cathy T 30kg / 16:41 (22.5kg)
Amanda P 15kg / 15:49 (tech)
Mark B 55kg / 9:53 rxd
Jeremy K 55kg / 13:12 rxd
Sarah K 25kg / 17:07 (20kg/row)
Nicola A 22.5kg / 13:29 (15kg) HAPPY BIRTHDAY!!!
Nat P 22.5kg / 16:47 (20kg)
Ernie R 60kg / 15:47 rxd
Juliana R 27.5kg / 15:47 (20kg)
Heidi R 20kg / 18:10 (15kg)
Matt E 30kg / 15:15 (20kg)
Posted by: Gregg/Mick | 01/16/2013 at 07:31 AM
9:15am
Matt J 50kg / 13:37 (30kg)
Dan L 55kg / 13:37 rxd
Scott L 40kg / 13:44 (30kg)
Linda W 35kg / 14:49 rxd
Adam P 50kg / 10:42 rxd
Lachlan H 45kg / 14:29 rxd
Steve K 70kg / 10:47 rxd
Jason J tech / 9:45 (60kg DL)
An H 32.5kg / 16:25 rxd
Mick L 70kg / 9:12 rxd
Posted by: Gregg/Brent | 01/16/2013 at 10:14 AM
10:30am
Gregg W 65kg / 10:18 rxd (10kg vest)
Brent P 75kg / 11:30 rxd (10kg vest)
Posted by: Gregg | 01/16/2013 at 11:32 AM
5pm
Ryan N 55kg / 11:35 rxd
Tiaan D 50kg / 9:37 (row)
Mark D 65kg / 10:14 rxd
Deniel U 47.5kg / 12:57 rxd
Andrew R 40kg / 13:58 (25kg)
Cathy H 36kg / 12:06 rxd
Jay L 55kg / 11:02 rxd
Telina C 30kg / 14:49 (20kg)
Trevor W 50kg / 14:12 rxd
Tamara G 27.5kg / 20:15 (20kg)
David T 30kg / 14:27 (20kg/scaled sn)
Amanda H 3x5@30kg press / 15:31 (pc/preg burp)
Danielle O 40kg / 13:24 rxd
Luke R 70kg / 10:03 rxd
Posted by: Gregg/Brent | 01/16/2013 at 06:10 PM
6:15pm
Dani R 20kg / 17:07 (15kg/row)
Dan H 40kg / 15:54 rxd
Ben K 60kg / 9:24 rxd
Ben R 40kg / 14:55 rxd
Fran W 41kg / 13:48 rxd
Jimmy L 40kg / 13:41 rxd
Adam W 80kg / 10:46 rxd
Sahim S 75kg / 17:37 rxd
Beth O 22.5kg / 13:45 (17.5kg)
Posted by: Gregg/Cathy | 01/16/2013 at 07:19 PM