Welcome Back everyone Week 1 2012

January 3rd, 2012

3rd Jan

Barbara
5 rounds 3min rest between rounds
20 Chins
30 Push ups
40 Sit ups
50 Squats

4th Jan
“Hidalgo”
Run 1600m rest 2 mins
20 x Squat Cleans 60kg
20 x Box jumps
20 x lunges 20kg plate
20 x Box jumps
20 x Squat cleans
rest 2 mins
run 1600m

5th Jan
“Ricky”
20 min AMRAP
10 x pull ups
5 x DB deadlift 35 kg
8 x push press 60kg

6th Jan
A
Front Squat

2 – 2 – 2 – 2 – 2

B Run 1200m
100 x push ups
10 x snatch 40/ 60kg

7th Jan

CrossFit Total
max rep
Back Squat
Shoulder Press
Deadlift

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