January | 2014 | Crossfit

32 ADVANTAGE RD, HIGHETT 3190

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January 2014

Saturday 11/01/14

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3 Rep Max Snatch Balance, Then Work To 1 Rep Max Full Snatch Then 15 Minute AMRAP – 1 Full Snatch @ 165/105 – 2 Muscle Ups – 3 Box Jumps @ 30″/24″ – 4 KB Swings @ 32/24kg – 5 Wall Balls @ 30/20lbs

Friday 10/01/14

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Rest Day

Thursday 09/01/14

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3 x 7 Back Squat 3 Rep Max Weighted Chin Up Between Sets Then 20-16-12-8-4 – Overhead Squat @ 95/65 – Toes To Bar Rest As Needed, Then – 2km Row

Wednesday 08/01/14

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5 x 3 Push Jerk Mobilise Between Sets Then 4 Rounds – 400m Run – 25 Burpees **Rest 2 Minutes Between Rounds

Tuesday 07/01/14

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3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 7 Rounds – 5 Power Cleans @ 165/105lbs – 7 Chest To Bar Chin Ups – 9 Box Jumps @ 24″/20″

Monday 06/01/14

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4 x 4 Front Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 20 Minute Partner AMRAP – 30 KB Thrusters @ 2 x 24/16kg – 150 Double Unders – 1km Row **Alternate Work/Rest As Required

Sunday 05/01/14

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20 Minute Amrap – Partner Hill Sprints

Saturday 04/01/14

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1 Clean plus 2 Split Jerks 1 RM Clean and Jerk Then “Grace” – 30 Clean and Jerk 135/95lbs Then Practice any skill you want

Friday 03/01/14

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3 x 3 Power Snatch Then 10,9,8,7…3,2,1 – Power Snatch 1,2,3,4…8, 9, 10 – Burpee **Perform 20 Double Unders between Rounds

Thursday 02/01/14

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3 x 3 Deadlift Accrue 30 Strict HSPU between sets Then – 1 Mile Run – 30 Thruster 75/45lbs – 800m Run – 20 Thrusters 75/45lbs – 400m Run – 10 Thrusters 75/45lbs – 250m Run – 5 Thrusters 75/45lbs

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