Thursday 31/10/13
3 x 3 Power Clean Mobilise Between Sets Then 11 Minute AMRAP – 5 Hang Cleans @ 185/115lbs – 8 Box Jumps @ 30″/24″ –
3 x 3 Power Clean Mobilise Between Sets Then 11 Minute AMRAP – 5 Hang Cleans @ 185/115lbs – 8 Box Jumps @ 30″/24″ –
3RM, 1RM Dead Lift 3RM Weighted Push Up Between Sets Then 30 Minute Partner AMRAP – 3000m/2400m Row – 150 Burpees – 30 Muscle Ups
10 Rep Max Back Squat 3 x 60 Second Handstand Hold Between Sets Then 12 Minute AMRAP – 5,10,15,20,25…..etc Overhead Squats @ 75/55lbs – 250m
7 x 3 Strict Press 5 x 8 Pistols Per Leg Between Sets Then 21-15-9 – Chest To Overhead @ 135/95lbs – Toes To Bar
3 Rep Max, Then 1 Rep Max Power Snatch Crossfit Open – “13.1” Proceed through the sequence below completing as many reps as possible in
“Diane” 21-15-9 – Dead Lift @ 225/155lbs – Handstand Push Up Then 7 Minute Partner AMRAP – One partner completes 12 Ball Slams @ 15/9kg,
3 x 10 Floor Press 3 x 10 Ring Row Between Sets Then 7 Minute AMRAP – 10 KB Swings @ 32/24kg – 20 Double
3 x 3 Back Squat Accrue 50 Kipping Ring Dips Between Sets Then 10 Minutes to Find 1 Rep Max Squat Clean Then In 7