Posted by: Steve Caddy on: Monday December 16, 2013
10 DB rows in ‘on the drops’ position
10 1H Swings
10 LC C&J
50 Clean, Jerk, Lunge (alternating)
10 Snatch
all @ 16kg KB, es
10 Bastards @ 12.5kg DBs
15 Swings @ 24kg KB
5 LC C&J @ 24kg KB
10 DB rows in ‘on the drops’ position
5 TGU es @ 16kg KB
Mt Pleasant Rd TT: 18:04
Peak Cycles Mt Pleasant KOM: 7:36 :45
Flat Rock Rd TT: 11:51
Hour of Power Home Loop: 1:09:46
Kinglake: 23:12
SKCC Hot Lap PR: 1:15 (48km/h)
100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups
Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00
1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623
3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg
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