Week 15

April 7th, 2013

8 April 2013

MONDAY

Happy Birthday Jo..

Crossfit Total

Max shoulder press
Max back squat
Max deadlift

Score is total weight

Part B: 10 min Amrap

1 Rope climb, 15 Push ups

TUESDAY

Jorge

For time:

30 GHD sit-ups
15 squat cleans 70kg/50kg
24 GHD
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

WEDNESDAY

Cindy

20 min AMRAP

5 chins
10 push-ups
15 squats

THURSDAY

Chief

5 rounds

3 AMRAP

3 cleans 60/40
6 push-ups
9 squats
1 min rest

FRIDAY

Snatch
1-1-1-1-1-1

Part B

20 min AMRAP
12 burpees
12 slingshot each arm
30 lunges holding kb
Run 100 meters

SATURDAY

5 rounds for time

400 meter run
21 deadllifts 85/60 kg

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