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12 – 9 – 6 for time:
Muscle ups
Hang power clean 70kg (50kg)
HSPU
Toes to bar
Post time to comments.
Saturday 190610
Posted on June 19, 2010 by CommandoSteve. Filed under Exercise
For time:
Row 1km
Then the time it took to row complete that number in double unders.
20 minute cut off.
Post time to comments.
Friday 180610
Posted on June 18, 2010 by CommandoSteve. Filed under Exercise
Rest Day
Or
10 rounds for time:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
30 Minute cut off.
Post time to comments.
Thursday 170610
Posted on June 17, 2010 by CommandoSteve. Filed under Exercise
15-12-9 For time:
Strict Press – Push Press – Push jerk 60kg (40kg)
100 Double unders
Toes to bar
Post time to comments.
Wednesday 160610
Posted on June 16, 2010 by CommandoSteve. Filed under Exercise
3 rounds for time of:
500m Row
21 Chins
21 GHD Situps
Post time to comments.
Tuesday 150610
Posted on June 15, 2010 by CommandoSteve. Filed under Exercise
In 20 minutes complete a 1rm max complex of:
1 snatch deadlift
1 power snatch
1 OHS
1 Snatch
From first lift of each complex, you must be completed in 45 seconds.
Post loads and number of complexes completed to comments.
Monday 140610
Posted on June 14, 2010 by CommandoSteve. Filed under Exercise
Rest Day
Or
“Diane”
21 – 15 – 9 reps for time:
100kg Deadlift
Handstand Push ups
Post time to comments.
Sunday 130610
Posted on June 13, 2010 by CommandoSteve. Filed under Exercise
Five rounds for time of:
21 KTE
12 KB Swings 32kg (24kg)
Run 800m
Post time to comments.
Who is that imitating me!
Check out CrossFit Townsville for more info!
Saturday 120610
Posted on June 12, 2010 by CommandoSteve. Filed under Exercise
Three rounds for time of:
3 Snatch Deadlift 60kg (40kg)
3 Power Snatch 60kg (40kg)
3 OHS 60kg (40kg)
3 Snatch 60kg (40kg)
Run 400m
Post time to comments.
Friday 110610
Posted on June 11, 2010 by CommandoSteve. Filed under Exercise
Five rounds for time of:
5 Muscle ups
10 Burpees
20 Box jumps
30 Squat
Post time to comments.
