week 46 18th November 2013

November 17th, 2013

Monday

Crossfit total

shoulder press

back squat

Deadlift

B 21.15.9

Toes to bar

box jumps

Tuesday

happy birthday Karoon

kb swings.  Rope climb. Box  jumps. Tyre flips.  Battle rope. dips.  double unders

Plus more.

Wednesday jenny’s birthday

filthy fifty.

Thursday

Lee

5rft

run

Deadlift 150kg/110kg

3 squat cleans 80kg/60

5 push jerk 80/60kg

3 muscle ups

rope climb no feet.

Friday

Hang power snatch

3.3.3.3.3.3

21.15.9

Wall balls

chest to bar

saturday

chiefs

5 x 3 min amrap 1 min rest between rounds

3 cleans 6 push up 9 squats

have a great week

Gallileo ‘ wine is sunshine in water form’

 

 

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