Time cap 25 min.
Complete all reps of each exercise before moving on to the next one. If required, you may scale the workout by partitioning exercises and/or decreasing total reps.
Compare to: 24/07/2015
For the workout today you’ll aim for a heavy weight that you’re challenged to complete for 6 reps. No squat racks will be used so you’ll have to clean from the floor to start.
Clean & jerk 5 x 2 rep
6 rounds. 1 exercise every minute.
every time reps are broken, 3 push up.
18 minutes, as many rounds as possible
CrossFit Birkenhead veterans at the 9.15 class yesterday. Pete, Kirsty, Matt Piggin, Heather and Jo have all been training with us for 6+ years, some even started pre CrossFit at Little Shoal Bay Bootcamp from 2008! Mary (far right) just joined today!
Snatch complex, 1 hang power snatch, 1 hang squat snatch, 1 overhead squat.
1 round every minute, 8 minutes
8 rounds (16 minute cap)
Paul M has been focusing on his Olympic Lifting technique and it’s paying off. PB last week and another this week, now up to 75kg Clean & Jerk. His goal is 80kg to match his body weight, he’ll be there soon!
Back squat 4 x 5 rep
10 minutes, as many rounds as possible