Thursday 8/11/18…Mountain Goat

mountain-goat_ron-booth
PART A
7 Min Ladder of:
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Snatch, 60/42.5 kg
Chest-to-bar Pull-up
Continue up the ladder as far as you can

PART B
Row 2000 m
Perform at 100% effort / RPE 19.

Monday Madness 29/10/18

crossfit-gams
On a continuous clock:
15-12-9 reps, for time of:
Row Calories
Power Snatch, 42.5/30 kg
then
15-12-9 reps, for time of:
Assault Bike Calories
Clean & Jerk, 42.5/30 kg

Run, bike, lift 29/08/18

that-was-miserable-1m8lrd
As many reps as possible in 4 mins of:
Run, 400 m
20/15 Assault Bike Calories
Max Rep Power Snatch, 35/25 kg

As many reps as possible in 4 mins of:
Run, 400 m
18/12 Assault Bike Calories
Max Rep Power Snatch, 42.5/30 kg

As many reps as possible in 4 mins of:
Run, 400 m
15/10 Assault Bike Calories
Max Rep Power Snatch, 52.5/35 kg

Rest 3 mins between each AMrep

Ironing Board

Strength
Strict Press 7-7-7-7

Conditioning
3 rounds for time of: Run,
800 m
20 Handstand Push-ups
15 power Snatches 35/25

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