Wednesday, 14 December 2011

hero month continues

http://crossfitfusionli.com/wp-content/uploads/2011/12/hook-grip.bmp

good work yesterday guys lets see if we can smash randy out as fast as possible working on our triple extension and keeping good form as we fatigue 

A - burgener warm up 
15 pvc behind the head press 
15 snatch balance 
15 dead lifts 
15 high pulls 
15 power snatches 
15 hang snatch
15 full snatches 

B - OH Squat 
find 1rm in 15 mins 

C - Randy 
75 power snatches @ 35/25

D - 100 flutters
100 leg raises

1 comment:

CrossFit Bournemouth said...

bear - 60kg, 9:40 @30
helen - 44kg, 10:48 @15/20
alex - 70kg, 9:05 @30
micheal - 70kg, 8:46 @30
jizz - 36.5kg, 13:59 @24
dan b - 60kg, 8:46 @30
coller - 64kg, 6:53 @30
claude - 22.5kg, 25 in 10mins
chopper - 40kg, 7:21 @30
sarah - 22.5kg, 20 in 10mins @20
shorty - 22.5kg, 25 in 10 mins @15
snatch - 38kg, 11:59 @24
pants - 74kg, 8:00 @34
princess - 80kg, 6:25 @34
FON - 110, 4:04 @rx
leigh - 60kg, 5:57 @30
chalky - 80kg, 7:00 @34
bruce - 80kg, 6:06 @30
blake - 40kg, 5:37 @30
matt o - 60kg, 6:58 @30
tracey - 24kg, 6:13 @15
adam - 48kg, 6:25 @30
ash - 48kg, 8:52 @30

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