amrap 20'

12 hr push ups
15 ball clean
35 d.u.

Crossfit.com - 24.oct.11

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 10/6kg
Right-arm Kettlebell snatch, 10/6kg
Pull-ups (blue/green Rubberband)

Day 3
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 90.0 kg
15

Bench Press 3 sets x 5 reps
5-5-5 -> 80.0 kg
15

Deadlift 1 set x 5 reps
5 -> 120.0 kg

ready for +2,5kg

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

+15 reps in round 8

WOD Strength EMOTM:

2 Front squat 30kg
EMOTM for 7 min
2-4-6-8-10-12-14

Day 1
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
8-8-8 -> 65.0 kg
24

Bench Press 5 sets x 5 reps
8-8-6 -> 40.0 kg
22

Deadlift 1 set x 5 reps
6 -> 75.0 kg

Day 2
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
8-7-6 -> 67.5 kg
21

Shoulder Press 3 sets x 5 reps
6-5-8 -> 32,5 kg
19

Power Clean 5 sets x 3 reps
5-6-6-6-8 > 35.0 kg
31

PP - 20kg
OHS - 13kg
KBS - 16kg
Lunge Jump - BW

WOD Strength EMOTM:

2 Front squat 30kg
EMOTM for 7 min
2-4-6-8-7-3-2

21-15-9
thrusters 75#
run 200m