Friday, April 20, 2012

(A) Hang Squat Snatch + OHS + Snatch Balance + OHS
*Use 65% of Snatch 1rm X 5 Sets
1 set = 1xHS+1xOHS+1xSB+1xOHS X2

(B) 12min AMRAP
12 Burpee Broad Jump (1m tile min)
12 DB Snatch AHAP
12 Double Under (Unbroken)

(C) Games Athletes have 3min to find 1rm G2O with a pair of DB or KB
*The clock continues to roll & you have until the 15min mark to complete your lift


  1. Great to be back!!!
    End of a tough "getting back into Crossfit" week.
    Loved every sweat drop of it. Missed training with you guys. Great bunch of people.

    Used complex as a skills set today, 20kg bar.
    Jody, thanks for the stretch tips mate. Big difference.

    WOD 3 rounds + 5 reps. 20kg G2O
    double under still suck. will make an effort to master those beasties.
    See you next week!!

  2. Strength 3 sets @52kg, 2 @50kg.
    WOD 4Rnds+8 @45lbs
    Great way to work off a slight Bundy hangover.

  3. AM:
    Snatch Complex @ 31kg
    Some Dumbbell Snatch for fun

    Trained the Under 17's Brumbies Football Team, jumped in on a couple of workouts as they had odd numbers.