Monday, 23 April, 2012
Posted by Mandee on April 22nd, 2012
7 responses
Warm-up: 250 Meter row 2 Rounds: 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. 5 TnG Hang Power Clean + 1 Thruster -Spend 10 Minutes working up to the heaviest possible single. B. 21-18-15-12-9-6-3 rep rounds for time: Unbroken Kettlebell swings, 32/24 Kilograms Unbroken abmat sit ups Powerlifting: A1. Front Squat 5 x 4-5 reps @30x0; Rest 3:00 A2. EROM HSPU 5 x 3-5 reps @50x0; Rest 3:00 B1. Russian Step ups 3 x 8-10 reps @11x1; Rest 1:00 B2. Strict Toes 2 Bar 3 x 10 reps; Rest 1:00 "Killing The Fat Man: Episode 3" with Gary Roberts, free CrossFit Journalvideo [wmv] [mov] [HD mov]
7 responses to "Monday, 23 April, 2012"
April 22, 2012 at 3:12 pm
April 22, 2012 at 3:27 pm
Jesus Christ is the same yesterday and today and forever. Hebrews 13:8
April 23, 2012 at 3:54 am
165/8:29 RX
The 21-18-15... with 32kg was at my limit. The start over again if swings unbroken penalty is a good one.
April 23, 2012 at 7:40 am
170/11:30 RX
April 23, 2012 at 9:23 am
April 23, 2012 at 1:19 pm
April 29, 2012 at 7:48 am
but it's really not. find a few blogs in your niche that you like and subscribe to their rss so you are notified every time they make a post. look at their new posts and see if you can write something...