50 Squats
0.75 mile run
50 Push ups
0.75 mile run
25 Burpees
1.25 mile run

AFAP
50-40-30-20-10 Front Squats (30kg)
05-04-03-02-01 Rope Climbs

Pre WOD
Bench Press 5 X 4 all sets @ 70-75%
(135,155,165,175,185)

3 RFT:

-400 meter run
-21 KB Swings (53/35)
-12 Pull Up

21th July Lunch Pass:
Teknik: Back Squat/Shoulder Press/Dead Lift

WoD: "Crossfit Total"

Max Lift Attempt Back Squat/Shoulder Press/Dead Lift. 3 Lifts each. Sum together total weight.

• 120kg Back Squat
• 50kg Shoulder Press
• 140kg Dead Lift = 310 kg

I failed 2 attempts at 150kg deadlift and 1 attempt at 130kg squat. All of those were extremely close. Deadlift I got up but lost my grip 2 times. Squat I got half way up and had to drop back to the bottom.

WOD Fran 21-15-9

• Thrusters
• Pull Ups

Really excited about this time. Shoulders were smoked but I still managed to get it done Rx in less than 6 minutes!!

Hero ‘DT’
AMRAP 15 min
12 Deadlifts (50 kg)
9 Hang Power Clean (30 kg)
6 Push Jerk (30 kg)

20 Minute Cap with Partner (Phil)

-300 Double Unders

-Then as many reps as possible of:
*Leg Throws
*Clapping Push Ups
*Pull Ups
*Wall Ball Shots
*Goblet Squats

39 Imported.

light pack

Pre -WOD:
-5X2 Front Squat (145)
-5X2 Power Clean (165)

7 Minute Clock

-1 minute AMRAP Thruster (95/65)
Then
-6 minute AMRAP:
-- 5 Pull Up
--10 Hang Clean (95/65)
-- 15 Double Under