27/11/12

5 mins AMRAP TGU @ 16kg

10 Reps

TGU 1-1-1-1-1

24kg - 28kg (PR) - 32kg (PR)

Power Snatch off the Blocks

40kg X 3
45kg X 3
50kg X 3
55kg X 3
57.5kg X 3
60kg X 3 (2)
50kg X 1
60kg X 2 (1)

"PMWOD 112712"
20 mins AMRAP:
20 DL @ 75kg
20 Push Ups
20 Pull Ups
20 Push Press @ 20kg
20 KTE

2R + 20,20,20,10

Deadlift 1 RM

175kg

24/12/2010

"Crossfit Total"
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

J.T. BS @ 100-120-135(f)
       Press @ 55-62.5-67.5(f)
       DL @ 165(f)-167.5(f)-160

"Mary"
20 mins AMRAP;
5 HSPU
10 Pistols
15 Pull Ups

J.T. 7R + 4