Friday, July 20, 2012

20/7/2012

(A) Good mornings 5-5-5
Banded Deadlifts 5-5-5
*Alternate between movements

(B) LUCKY 13
8min of
7 Full Snatch 45-30
7 Chest Slapping Push Ups

2min of
Pullups

2min of
Double Unders

1min of
Burpee
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5 comments:

  1. PeterJuly 20, 2012 at 8:27 AM

    A)Good Mornings 5(31kg),5(31kg),5(36kg)
    Banded DL all at 31kg(red band)

    B) RxD (2+5,16,101,17)

    ReplyDelete
  2. ElizaJuly 20, 2012 at 12:01 PM

    A) Good mornings - 20kgs, 30kgs, 35kgs
    Deads - redband and 35kgs
    B)193 reps in total... snatches at rxd weight but subbed some of the chest slapping pushups for shoulder touches

    It was chilly as this morning!!

    ReplyDelete
  3. BrowneyJuly 20, 2012 at 2:53 PM

    Good Mornings @ 53kgs
    Banded Deads @ 83kgs/Blue Band. These are surprisingly hard an taxing on the ham/glute.
    WOD 144 reps. Rxd

    ReplyDelete
  4. PurrjoJuly 20, 2012 at 7:10 PM

    GM & DL: 35kg

    WOD (from memory)
    Snatch/pushups: 4 rnds + 5 = 61 (power not full, 20kg, no chest slap)
    Pullups: 23
    DU: 62
    Burpees: 11
    Total reps = 157

    ReplyDelete
  5. PeterJuly 20, 2012 at 7:13 PM

    WOD With Crossfit Jervis Bay

    Hero WOD "DAE HAN"
    Three rounds of:
    RUN 800m WITH A 45 pound BARBELL(CFJB used 15kg Power bag)
    3 ASCENTS 15' ROPE CLIMB
    12 THRUSTERS 135 pound

    WOD Time: 25:49 (Thrusters done at 40kg)

    ReplyDelete

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