Friday, October 9, 2009

9/10/2009


Skills 25min
Burgener warm up & Snatch balance
Experienced lifters work Snatch @ 60%
OTHERS
Muscle Up Transition
WOD AMRAP in 10X2
4 KB Swings 32/24kg
8 SDHP 40/30KG
12 Squat Cleans
Perform 1st 10min AMRAP, wait exactly 5min perform AMRAP again
Post rounds to comments
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5 comments:

  1. DanielOctober 9, 2009 at 5:36 PM

    WOD AMRAP in 10 Min X 2 (5 Min Rest)
    4 KB Swings 32kg
    8 SDHP 40kg
    12 Squat Cleans 40kg

    1st TEN: 2 Full rounds + 12 Reps (60 Reps)
    2nd TEN: 2 Full rounds + 12 Reps (60 Reps)

    ReplyDelete
  2. UnknownOctober 9, 2009 at 9:57 PM

    109 & 105 as R,xd.

    Special thanks to Kam for fixing my butterfly pull up, a real help.

    ReplyDelete
  3. VeronicaOctober 9, 2009 at 9:58 PM

    114 in total.

    Had a massive week, and unfortunately had nothing to give tonight, oh well nice weekend of rest.

    ReplyDelete
  4. CrossFit PenrithOctober 10, 2009 at 9:20 AM

    75 & 70 as Rxd. Struggled with this also.. Got home & realised I was still 17 pullups short for the day Aaaarrgh.. Lucky I have a pullup bar in shed....

    ReplyDelete
  5. Chlo DawgOctober 12, 2009 at 2:33 PM

    Challenging wod. Had to game plan it to the max otherwise it would have done my head in.

    24kg KB (PR), 32kg on bar

    72 and 69
    = 141

    ReplyDelete

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