A. 15mins to build to 1RM Snatch
(Power or Squat depending on athlete)
B. EMOM for 12 mins
Even – 200m Run
Odd – 3 Power Snatch or Snatch (70-80% of today’s 1RM)
Train for change
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Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
6am
Cindy; 20kg / 15 squat clean
Tony; 50kg / 40 power
Pete T; 50kg / 40kg power
Teisha; 20kg / 15kg
Vanessa; 20kg / 15kg
Rach B; 35kg sq clean / 25kg squat clean
Sophie; 32kg / 25kg ps
Eddie; 36kg / 30kg power
Adrian; 50kg / 40kg power snatch
Sal; 38kg / 30kg squat
Keri; 24.5kg / 20kg squat
Knoxy; 35kg / 30 power
9.30am
Onna; 26kg / 20kg squat
Susanna; 30kg
Adella; 32kg / 25kg power
Suze; 20kg / 18kg power
Hol; 25kg / 20kg power
5pm
Tyler; 65kg power/ 55kg
Naiara; 22kg / 20kg
Kay; 20kg
Lisa; 30kg ps/ 25kg x2
Marshy; 50kg ps / 40kg
Jess; 20kg kb swings/ row, 16kg kbs
5.30pm
Kate spence; 73kg DL / 20kg gob sq
Hope; 62.5kg clean / 50kg
Sarah; 32.5kg / 25kg
6pm
Rach; 35kg power / 27.5kg power
Dave;
JB; 85kg / 70kg
Matt M; 55kg / 45kg
Trav C; 40kg
Lucy; 30.5 squat/ 24kg
Chrissy; 30kg / 25kg ½ runs at 200m ½ at 100m
Ella; 26kg / 24kg
Mark; 45kg / 40kg
6.30pm
Mel; 55kg power, 45kg
Smithy; 70kg pc/ 60kg pc
Brett M; 55kg squat/ 40kg