15 minutes to find a 1RM Power Snatch
Then,
5 rounds for time:
10 Power Snatch, 35kg(25kg)
10 Toes to bar
10 Medicine Ball Cleans, 20lbs(16lbs)
Post loads and rounds to comments. Log results online (Beyond the Whiteboard)
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Info from CrossFit.com
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
Josh B 32.5kg/19:22 (20kg)
Amy L 22.5kg/15:29 (5 t2b/20kg)
Damian M 30kg/16:25 (20kg)
Amanda H 25kg/14:20 (HS@ 20kg)
Nicola A 25kg/14:20 (20kg)
Adam W 80kg/11:46 rxd
Susanna H Tech/20:00 (situps/15kg)
Matt G 90kg/8:40 (situps)
Bobby S 55kg/13:01 rxd
Jeremy K 60kg/11:48 rxd
Stephen L 30kg (tech)/19:00 (4 rds/20kg)
Lauren P Tech/ 18:40 (situp/tech)
Steve P Tech/18:30 (situp/20kg)
Rabbie N 55kg/17:56 rxd
Matt E 35kg/18:11 (20kg)
Vic R 45kg/15:27 rxd
Posted by: Gregg/Cathy | 02/04/2013 at 07:20 AM
8am
Gregg W 68.5kg / 7:02 rxd
Brent P 80kg / 8:32 rxd
Cathy H 55kg PC / 12:20 rxd
Posted by: Gregg | 02/04/2013 at 09:07 AM
9:15am
Mick L 75kg / 8:05 rxd
Lachlan H 62.5kg / 15:05 rxd
Simon D 30kg (HPS/5's) / 14:42 (20kg HPS)
Danielle M 15kg / 17:08 (10kg/HPS)
An H 30kg / 16:31 rxd
Maria C 15kg / 13:15 (10kg/HKR)
Dan L 65kg / 12:26 rxd
Tim G tech / 14:05 (15kg HPS/situps)
Posted by: Gregg/Cathy | 02/04/2013 at 10:19 AM
5pm
Sahim S 92.5kg / 14:15 rxd
Drew H 50kg / 13:38 rxd
Liam R 50kg / 16:52 (30kg)
Andrew R 50kg / 13:47 (HKR/30kg)
Ernie R 72.5kg / 12:47 (HKR)
Bill K 75kg / 8:52 rxd
Sam W 35kg / 16:47 (20kg)
Sean A 70kg/12:04 rxd
Terri A 27.5kg/16:31 (6 rds/5 t2b/20kg)
Mark B 67.5kg/8:32 rxd
Tamika W Tech/12:52 (4 rds/situps/squats)
Amanda P tech/16:00 (situps/tech)
Sarah Z 17.5kg/16:40 (pushup/15kg)
Matt M 30kg/16:20 (4rds/20kg)
Tamara G 27.5/15:53 (20kg/situps)
Trevor W 27.5kg/14:44 (30kg)
Adam P 60kg/10:16 rxd
Hung D 55kg/14:04 (30kg/5+t2b)
Deniel U 55kg/15:52 rxd
Lance R 30kg/17:03 (situps/20lg/4rds)
Posted by: Gregg/Brent | 02/04/2013 at 06:18 PM
6:15pm
Ryan D 100kg / 10:24 (45kg pc)
Luke R 75kg / 8:42 rxd
Harj S 20kg / 9:55 (HKR/20kg)
Elyse C Tech / 14:47 (situp/10kg/squats)
Alistar P Tech / 15:45 (situp/20kg)
Fran W 55kg / 12:02 (clean/35kg/v-up)
Danielle O 40kg / 12:42 rxd
Mitchell P 20kg / 15:57 (20kg/HKR)
Michelle M 15kg / 18:11 (HKR/15kg)
Alix B 20kg / 16:00 (HKR/15kg)
Ben R 60kg / 14:39 (HKR)
Jimmy L 50kg / 13:10 (HKR)
Richard B 40kg/15:45 (30kg/situps)
Anthea C 55kg/11:12 rxd
David T 45kg/17:21 (25kg)
Matt J 60kg/15:30 (30kg/K2E)
Intro #1
Elizabeth P
Victor B
Matt M
Allen S
Posted by: Gregg/Cathy/Brent | 02/04/2013 at 07:28 PM
Linda W 40kg/13:57 rxd
Posted by: Gregg/Cathy/Brent | 02/04/2013 at 07:29 PM