Thursday 25/7/19…”High Capacity”

Strength

Power Clean 4 x 3 @ 80%

Conditioning

“High Capacity”

15 Squat Cleans @ 70/50kg

15 Dumbell Push Press L-Arm 20/15kg

15 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

12 Squat Cleans @ 70/50kg

12 Dumbell Push Press L-Arm 20/15kg

12 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

9 Squat Cleans @ 70/50kg

9 Dumbell Push Press L-Arm 20/15kg

9 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

Saturday 22/12/18…12 Days Of CrossFit

6cbeafaa117252059dc601512cabbc6a
For time:
1 Squat Snatch, 135/95 lbs
2 Box Jumps, 24/20 in
3 Push Press, 135/95 lbs
4 Toes-to-bars
5 Hang Power Cleans, 135/95 lbs
6 Push-up (hand release)s
7 Deadlifts, 135/95 lbs
8 Burpees
9 Kettlebell Swings, 70/53 lbs
10 Lunges (10 each side)
11 Wall Balls, 20/14 lbs
12 Oz. Beer! Or 12 Burpees