HAPPY BIRTHDAY ANDRE GADNEY!
Push press
3-3-3-3-3 (progressive)
AMRAP 10 minutes of:
7 pull-ups
7 push press (45/30kg)
MONDAY 14-05-12
SATURDAY 12-05-12
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 2 (75%)
*One set is the sequence above performed twice through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 2 (75%)
*One set is the sequence above performed twice through.
Split jerk
Singles to max
09h30 – 10h30
CrossFit Class – Champions League WoD 3
100m-80m-60m-40m-30m-20m-10m
Shuttle sprint
Broad jump
Bear crawl
*Use two lines, 10m apart.
**12 minute time cap
FRIDAY 11-05-12
Hang power snatch + Snatch
5 x 2 (75% max snatch)
*One set is the sequence above performed twice through.
Pause Back Squat
5 x 2 (85%)
*Controlled descent to rock bottom. 3 second pause. 1 bounce and quick ascent.
Finisher
6 x 40m band sprints
CFJ paintball day tomorrow. Come get some!
THURSDAY 10-05-12
HAPPY BIRTHDAY RU MANDEBVU!
For quality
5 rounds of:
10 pistols/leg (use a KB if 10 reps is comfortable, rolling pistols permitted if don’t have a strict pistol yet)
Max reps deadhang pull-ups (go weighted if you know that you can get more than 10 reps for more than 2 rounds)
WEDNESDAY 09-05-12
HAPPY BIRTHDAY ANTON MOL!
For time:
50 wall balls
800m run
50 box jumps
