Week 29 21st July 2014

July 20th, 2014

Monday

For time:
30  thrusters, 40kg/30kg
40 sit-ups
400-meter run
20 thrusters, 50kg/40kg
50 sit-ups
400-meter run
10. thrusters, 60kg/50kg
60 sit-ups
400-meter run

Tuesday

Complete as many rounds as possible in 20 minutes of:
3 hang power cleans, 90kgs/ 70kg
6 strict ring dips
9 box jumps, 30-inch/ 24inch
27 double-unders

Wednesday

Helen” x 2

6 rounds for time:
Run 400 meters
21 Kettlebell 24/16kg
12 Pull-ups

Mark a 3 round time plus a 6 round time

Thursday

Back  Squat

3 -3 – 3 -3 -3

21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms 20kg/12kg
Sots press 20kg

http://media.crossfit.com/cf-video/CrossFit_SottsPress.mov

Friday

Donny

21-15-9-9-15-21 reps for time of:
Deadlift 100kg/ 75 kg
Burpee

Saturday

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Have a great week.

 

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