HELEN

Spend 25min on any Gymnastic movements

3 Rounds for Time
400m run
21 KB Swings 24kg/16kg
12 Pull-Ups

Compare times http://crossfitpenrith.blogspot.com/search?q=helen

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20/7/2009

Thanks to CFNQ for WOD
Spend 25min working loads/skills on all lifts

Five rounds for time of:
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg

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Rest Day

REST AMRAP IN 24hrs

18/7/2009

5Rounds

21KB Swings 24kg/16kg

15Box Jumps

9SDHP 40kg/30kg

400m run

Compare time to 6/6/2009 http://crossfitpenrith.blogspot.com/2009/06/oh-yeah.html

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Lighter, Faster

Power Clean
5,5,5,3,3
5Min Recovery
20min AMRAP 30kg/25kg
5 Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint
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Note; The run leg is only 100m (just past speedbump & back) so SPRINT!!!