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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″ –

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Wednesday 30/10/13

3RM, 1RM Dead Lift 3RM Weighted Push Up Between Sets Then 30 Minute Partner AMRAP – 3000m/2400m Row – 150 Burpees – 30 Muscle Ups

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Tuesday 29/10/13

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

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Monday 28/10/13

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

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Saturday 26/10/13

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

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Thursday 24/10/13

“Diane” 21-15-9 – Dead Lift @ 225/155lbs – Handstand Push Up Then 7 Minute Partner AMRAP – One partner completes 12 Ball Slams @ 15/9kg,

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