CrossFit

Thursday 13 January 2011

Buy In

Burgener Warm Up

Skill

Snatch
1-1-1

WOD

AMRAP Ladder in 8 min of –
– KB swing
– Thruster @ 30/40kg

or

21 Hang power snatch (40kg/30kg)
21 pullups
42 squats
15 Hang power snatch (40kg/30kg)
15 pullups
30 squats
9 Hang power snatch (40kg/30kg)
9 pullups
18 squats

Scores

Tim – 55kg / 8 rounds and 6 thrusters
Jay – 10 rounds and 2 thrusters
David – 7 rounds and 8 swings
James – 9 rounds and 3 thrusters
Sam – 75kg x 3 (PC) / 6:18
Dave – 40kg / 14:08
Matt – 82.5kg / 7:00
Daz – Box Squat / 12:00
Rowan – 60kg / 12:36