Monday, July 11, 2016

MONDAY

(A) Back Squat
6 Sets x 2 @ 85+%
1 Set Max reps @ 75%

(B) AMRAP in 4 Minutes
5 x Hang Squat Clean: 60/40
10 x Bar-Facing Burpees

2 min rest

AMRAP in 4 Minutes
10 x Power Cleans: 60/40
15 x Pull-Ups

2 min rest

AMRAP in 4 Minutes
15 x Box Jump-Overs: 24/20
20 x Wall Ball Shots

EXTRAS
3 Rounds
15 x GHDs
10 x Good Mornings w bar

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8 comments:

  1. UnknownJuly 11, 2016 at 5:42 PM

    A) 73.5kg
    64.5kg x 9
    B) too gassed to remember!

    ReplyDelete
  2. Ray ClewettJuly 11, 2016 at 6:38 PM

    A) 145 x 4 sets, 147.5 x 2 sets, then 127.5 x 7

    B) 2 + 10, 2, 2

    Extras: ghd sit-ups and good mornings

    ReplyDelete
  3. AnonymousJuly 11, 2016 at 7:08 PM

    A) 6 sets @ 90kg
    75kg X 15

    B) 3+1, 2+6, 1+26

    ReplyDelete
  4. DCJuly 11, 2016 at 7:57 PM

    A) 6 sets x 130kg then 115kg x 10
    B) 4, 2+16, 2+17

    ReplyDelete
  5. UnknownJuly 11, 2016 at 9:04 PM

    A)6 sets x 106kg, 93kg x10
    B)2, 2+3, 1+8

    ReplyDelete
  6. UnknownJuly 12, 2016 at 6:17 AM

    A) 2 sets @77.5kg 4 sets @80kg then 6 @70kg.
    B) 2+11, 2+1(banded pull-ups), 2+3

    ReplyDelete
  7. UnknownJuly 12, 2016 at 9:18 PM

    Did a 1RM squat in 10mins at Crossfit Dubbo 100kg
    b. 2+9(burpee step overs), 2+3, 1+ 15 Bx step overs - Swollen Ankle
    GHDs 3x10

    ReplyDelete

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