CrossFit Quarter Melville
Train for change
A. Front Squat
4-4-4-4
Then: Row or Run 800m easy before…..
B. Bring Sally Up
(40/60)
Paul; 50kg / 7 (40kg) Adrian; 50, 60, 65, 65/ 0 (40kg) Eddie; 30, 34, 40 / 10 (40kg) Jez; 50, 60, 65, 65 / 7 (50kg) Keri; 33, 35, 40, 40 / 0 (22kg) Nikki; 33, 35, 40, 40 / 0 (17kg) Kate s; 50kg / 4 (20kg) Liv; 60kg / 0 (25kg)
9:30am Saskia; 55, 55, 55, 58 / 0 (25kg) Suze; 30, 30, 30, 30 / 11 (15kg) Onna; 45, 47, 49, 51 Deb; 45, 45, 45, 45 (20kg 0) Adella; 38, 38, 40, 42 (20kg 2) Sarah; 38, 38, 40, 42 (18kg) 0 Tyrone; 60, 70, 70, 70 / 3 (40kg)
5pm Evie; 60, 60, 65, 67.5 / 3 (30kg) Jono; 80, 85, 90, 95 / 0 (40kg) Lloyd; 80, 85, 90, 95 / 6 (40kg) Tyler; 70, 70, 75, 90 / 0 (40kg) Bec J; 40, 40, 40, 40 / 0 (20kg) Mel W; 35, 35, 35, 35 / 5 (20kg) Hope; 55, 55, 55, 55 / 0 (25kg) Hol; 35, 35, 35, 35 / 5 (20kg)
5:30pm Mel; 50 x 4 (strict press) / 12 (push ups) Callum; 60, 60, 65, 65 / 4 (20kg) Graeme; 50, 50, 60, 65 / 5 (20kg) Glen; 60, 60, 65, 65 / 4 (30kg) Karis; 60 x 3, 55, 55, 55 / 2 (20kg)
6pm Susanna; 35 x 4 (15 bar) Rach; 40, 40, 40, 40 / 0 (20kg) Dave; 100 Matt; 65 x 4 (30kg) – 2miss Laila; 65 x 4 (30kg) – 0 missed Joe; Zoe; 35 x 4 3 missed Grace; 40 x 4 (20kg bar) 1 missed Bec; 60 JB; 110 / 0 Rx Leigh; 70, 75, 75, 75 / 3 (40kg)
6:30pm JT; 80 x 4 / 5 (50kg)
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Paul; 50kg / 7 (40kg)
Adrian; 50, 60, 65, 65/ 0 (40kg)
Eddie; 30, 34, 40 / 10 (40kg)
Jez; 50, 60, 65, 65 / 7 (50kg)
Keri; 33, 35, 40, 40 / 0 (22kg)
Nikki; 33, 35, 40, 40 / 0 (17kg)
Kate s; 50kg / 4 (20kg)
Liv; 60kg / 0 (25kg)
9:30am
Saskia; 55, 55, 55, 58 / 0 (25kg)
Suze; 30, 30, 30, 30 / 11 (15kg)
Onna; 45, 47, 49, 51
Deb; 45, 45, 45, 45 (20kg 0)
Adella; 38, 38, 40, 42 (20kg 2)
Sarah; 38, 38, 40, 42 (18kg) 0
Tyrone; 60, 70, 70, 70 / 3 (40kg)
5pm
Evie; 60, 60, 65, 67.5 / 3 (30kg)
Jono; 80, 85, 90, 95 / 0 (40kg)
Lloyd; 80, 85, 90, 95 / 6 (40kg)
Tyler; 70, 70, 75, 90 / 0 (40kg)
Bec J; 40, 40, 40, 40 / 0 (20kg)
Mel W; 35, 35, 35, 35 / 5 (20kg)
Hope; 55, 55, 55, 55 / 0 (25kg)
Hol; 35, 35, 35, 35 / 5 (20kg)
5:30pm
Mel; 50 x 4 (strict press) / 12 (push ups)
Callum; 60, 60, 65, 65 / 4 (20kg)
Graeme; 50, 50, 60, 65 / 5 (20kg)
Glen; 60, 60, 65, 65 / 4 (30kg)
Karis; 60 x 3, 55, 55, 55 / 2 (20kg)
6pm
Susanna; 35 x 4 (15 bar)
Rach; 40, 40, 40, 40 / 0 (20kg)
Dave; 100
Matt; 65 x 4 (30kg) – 2miss
Laila; 65 x 4 (30kg) – 0 missed
Joe;
Zoe; 35 x 4 3 missed
Grace; 40 x 4 (20kg bar) 1 missed
Bec; 60
JB; 110 / 0 Rx
Leigh; 70, 75, 75, 75 / 3 (40kg)
6:30pm
JT; 80 x 4 / 5 (50kg)