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September 2017
08 Sep Saturday, 09/09/17
7am Weightlifting 6, 7, 8,am CrossFit 9:15am Kids "3 Wise Men" "Ben" AMRAP in 4 mins: 5 Hang Snatches (62.5/45kg) 10 Lateral Burpees Rest 2 minutes "Beau" AMRAP in 4 mins: 10 Power Cleans (62.5/45kg) 20 Pull-ups Rest 2 minutes "Jeremy" AMRAP in 4 mins: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) ...
07 Sep Friday, 08/09/17
A) Back Squat 1 RM B) Push Jerk 1 RM C) AMRAP in 5 minutes: 5 Burpees 5 Toes-to-Bar 5 Push Jerks @ 60% ...
06 Sep Thursday, 07/09/17
A) Snatch - 20 minutes B) Clean and Jerk - 20 minutes https://www.youtube.com/watch?v=oWNSNtC6Kmc...
05 Sep Wednesday, 06/09/17
A) Bench Press 1 RM B) 5 rft: 400m Run 10 Pushups 10 KB Swings (32/24kg) 10 Pushups ...
04 Sep Tuesday, 05/09/17
Each for time: 0:00 - 5:00 40 Cal Row 30 Wall Ball (9/6kg) 5:00 - 10:00 40 OHS (45/30kg) 30 Box Jumps (24/20") 10:00 - 15:00 40 Situps 30 DB Thrusters (2 x 15/10kg) 15:00 - 20:00 400m Run 30 Toes-to-Bar ...
03 Sep Monday, 04/09/17
A) Deadlift 1 RM B) "Bradshaw" 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 D-Us - 20 minute time cap ...
03 Sep Sunday, 03/09/17 – Rest day.
01 Sep Saturday, 02/09/17
7am Weightlifting 6, 7, 8am CrossFit A) Open 12.5 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc Thrusters (45/30kg) C2B Pull-Ups B) AMRAP in 15 minutes: 80 Double Unders 40 Situps 20 DB Pushups (2 x 20/15kg) 10 DB Kickback Burpee Deadlifts (2 x 20/15kg) Froning: 162 (18s + 21 Thrusters + 14 Pull-Ups). Bailey: 156 (18s...