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Monday, 23 April, 2012

Posted by Mandee on April 22, 2012   |   7 Comments

Warm-up:

250 Meter row

2 Rounds:

10 Kettlebell swings

5 Kettlebell push ups

5 Kettlebell goblet squats

 

 

Workout:

A. 5 TnG Hang Power Clean + 1 Thruster -Spend 10 Minutes working up to the heaviest possible single.

B. 21-18-15-12-9-6-3 rep rounds for time:

Unbroken Kettlebell swings, 32/24 Kilograms

Unbroken abmat sit ups

 

 

Powerlifting:

A1. Front Squat 5 x 4-5 reps @30×0; Rest 3:00

A2. EROM HSPU 5 x 3-5 reps @50×0; Rest 3:00

B1. Russian Step ups 3 x 8-10 reps @11×1; Rest 1:00

B2. Strict Toes 2 Bar 3 x 10 reps; Rest 1:00

 

Killing The Fat Man: Episode 3” with Gary Roberts, freeĀ CrossFit Journalvideo [wmv] [mov] [HD mov]

7 responses to “Monday, 23 April, 2012”

  1. Tracey says:

    11:30 class!!!!!!

  2. VOD:
    Jesus Christ is the same yesterday and today and forever. Hebrews 13:8

  3. Larry Lowe says:

    Nice programming Tracey!

    165/8:29 RX

    The 21-18-15… with 32kg was at my limit. The start over again if swings unbroken penalty is a good one.

  4. Robb says:

    Nice work Tracey!

    170/11:30 RX

  5. Josh Kennedy says:

    155 / 8:13 Rx’ed

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