Snatches/AMANDA

Snatch upto 87.5kg PB

Amanda

9-7-5 reps:

• Muscle ups
• Squat Snatch 60kg

 06:05 Rxd

Front Squats,CnJ's, 12.4

Front Squat upto 130kg
Clean n Jerk upto 115kg
Clean upto 120kg

12.4

12 min AMRAP

• 150 Wall Balls
• 90 Double Unders
• 30 Muscle ups

21 Muscle ups - 261 Reps

OPEN WOD 12.2

10 min AMRAP

• 30 Snatches @ 35kg
• 30 Snatches @ 62.5kg
• 30 Snatches @ 75kg
• AMRAP 92.5kg in remaining time

71 reps, Im confident I'd clear 75 reps on another run through.

CrossFit Total

Back Squat - 160kg
Press - 70kg
Deadlift - 230kg

460kg TOTAL

15 min AMRAP

AMRAP: 15 mins

• 20 Double Unders
• 10 KB Swings @ 32kg
• 10 Burpee - Box Jumps @ 24"

9 Rounds + 8 Double Unders

MURPH

Saturday 22nd

Murph

In a 10kg vest

• Run 1 mile
• 100 pull ups
• 200 Press ups
• 300 Air Squats
• Run 1 mile

32:22

Front Squats/CnJs/Elizabeth

Front Squat singles upto 85% - 120kg
Clean n Jerk upto 110kg

Elizabeth

21-15-9 reps

• Squat Clean @ 60kg
• Ring Dips

05:10 Rxd, wanted sub 5, next time!!!

KARABEL

10 Rounds for time:

• 3 Power Snatch @ 60kg
• 15 Wall Balls @ 9kg/10 foot Target

11:07 Rxd

Snatches, 2 x heroes

Hang Snatch upto 72.5kg (PB)
Squat Snatch upto 80kg

NATE

20 min AMRAP:

• 2 Muscle ups
• 4 HSPUs
• 8 KB Swings @ 32kg

19+1 MU

rest 5 hours

GATOR @ 100kg

8 Rounds for time:

• 5 Front Squats @ 100kg
• 26 Ring Press ups

17:28

Back Squats, CnJ, Wittman

Back Squats 5 x 5 - 80kg,100kg,120kg,140kg,150kg PB

Clean n Jerk upto 110kg, comfortable

Wittman

7 Rounds for time:

• 15 KB Swings @ 24kg
• 15 Power Cleans @ 42.5kg
• 15 Box Jumps @ 24"

14:19 Rxd

Past few days

Friday

Back Squats x 5 upto 140kg, (150kg were to shallow after watching video)

2012 Games Triplet

3 Rounds for time:

• 8 Split Snatch, alternating feet @ 52.5kg
• 7 Bar Muscle ups
• Run 400m

09:04 Rxd

Saturday

Take 12 mins to hit a 1RM Front Squat - 137.5kg PB, I believe 140kg was there but ran out of time

"BAZ"

30 minute AMRAP

• 30 Double Unders
• 8 Squat Cleans @ 70kg
• 11 H/R Press ups

14 + 1 Clean (31 reps) PB

Past few days

Wednesday

Snatch upto 75kg

"RANKEL"

20 min AMRAP

• 6 Deadlifts @ 102.5kg
• 7 Burpee Pull ups
• 10 KB Swings @ 32kg
• Run 200m

8 + 15m Run

20 min rolling clock

• On every odd minute 10 HSPUs
• On every even minute 15 GHDs

Thursday

Grace @ 100kg for time

10:50 Rxd

Front Squats/Fat FRAN

Front Squats x 3 - 80kg,100kg,115kg,125kg, 132.5kg (2 reps)

FAT FRAN

21-15-9 reps for time:

• Thrusters @ 60kg
• C2B Pull ups

06:09 Rxd

Fat Kelly, Power Snatches

AM

5 Rounds for time:

• Run 400m
• 30 Box Jumps @ 30"
• 30 Wall Balls @ 12 foot

24:00 Rxd

PM

20 mins to hit a 1RM Power Snatch - 82.5kg PB

On minute every minute for 5 mins - 5 TnG Power Snatch @ 50kg

On minute every minute for 5 mins - 5 TnG Power Snatch @ 55kg

On minute every minute for 5 mins - 5 TnG Power Snatch @ 60kg

On minute every minute for 5 mins - 5 TnG Power Snatch @ 65kg

All Unbroken and comfortable.

Last few days

Thursday

1RM OUTLAW complex

• 1 Hang Power Clean
• 1 Push Press
• 1 Front Squat
• 1 Split Jerk

upto 100kg

20 minute AMRAP

• 50 Double Unders
• 3 Ring MU's
• 12 KB Swings @ 32kg
• 3 Bar MU's
• 12 Power Clean 65kg

5 Rounds + 1 Bar MU

Friday

Back Squat 5-130kg, 5-140kg, 3-145kg, 3-151kg PB

Hang Squat Snatch - 70kg PB

33-27-21 reps for time:

• Hang Power Snatch 42.5kg
• Wall Balls
• Double Unders

09:31 Rxd

Sunday

Snatch - 80kg

CnJ - 120kg

Clean  - 122.5kg, missed Jerk

5 Rounds for time:

• 5 Back Squat 122.5kg
• 10 Burpee Ring MU's

15:20 Rxd

Split Jerk/METCON

Work on skills - HSPU,pull ups, 32kg KB Cleans/Snatches

10 mins to hit a 1RM Split Jerk - 126kg PB

5 Rounds for time:

• 12 Shoulder to Overhead @ 85kg
• 16 Burpees Pull ups
• 20 Toes 2 Rings

25:20 Rxd

Squats/METCON

Back Squat singles upto 150kg
Front Squat singles upto 136kg PB

5 Rounds for time:

• 11 OH Squats @ 62.5kg
• 11 Ring Press ups
• 11 Deadlifts @ 62.5kg
• 22 Double Unders

13:42 Rxd

Friday

Friday

2 Rounds for time:

• 30 Squat Snatch @ 60kg
• 30 Pull ups
• 30 Burpee Broad jumps
• 30 Deadlifts @ 110kg
• 30 Double Unders
• 30 T2B

32:55 Rxd