Ground to Overhead
3-3-3-3
Work on any lift that you wish to get bar Ground to Overhead.
Lifting every 2.5 mins.
9min AMRAP
3 Power Cleans (55/85)
6 BXJ (24/30)
9 Push-ups
Train for change
Ground to Overhead
3-3-3-3
Work on any lift that you wish to get bar Ground to Overhead.
Lifting every 2.5 mins.
9min AMRAP
3 Power Cleans (55/85)
6 BXJ (24/30)
9 Push-ups
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
6am
Tony; 40, 45, 45 / 6+3 pu (55kg)
Karis; 42.5×3, 45 (full clean, split jerk/ 6 (42.5, 1ab)
Rach B; 35, 32.5,×3 (PC) / 6+6 bxj (32.5kg)
Em; 25 / 6(25kg, 14”, mat and knees)
Ed; 50×4 (power clean) / 55kg
Emilia; 27.5×4 / 4+6 bxj (32kg)
Court C; 25×4 / 4+3 pc
Niall; cluster up to 70kg / 6+2 pc (85kg)
Abbey; 8+4 bxj rx
7am
Callum; 70×1, 75×3 / 5+3 pu rx
Goon; 50, 50, 60, 60 / 5+3 pc (80kg)
Nina; 30×4 / 6 (33kg, kpu)
Brett M; snatch 50gk / 4+1 pu (70kg)
Knoxy; 50kg / 6+3 pc (60kg, 24”)
Brig; snatch 35 / 3+2 pc (KPU)
Bec; 35, 37.5, 40, 42.5 snatch / 6+3 pc rx
9.30am
Rod; 35×4 / 7+3 pc (35kg)
Kate spence; 22.5kg x4 / 5+3 pc (30kg)
Hol; 28×2, 30×2 / 6+1pc (30kg)
Anna K; 32×4 / 5+6 bxj (34kg)
Naiara; 27.5, 30×2, 32.5 / 6(30kg)
Marcus; 50kg, 50kg, 55kg, 55kg / 9+5 bxj (70kg, 24”, bx)
Bec J; 33kg x4 / 7+4 pu (34kg)
Tyler; 7 (strict pu, hspu, push ups)
5pm
Mike; 45 / 6 (50kg)
Luke; 50×4 / 6+2 bxj (60kg)
Smithy; 65×4 / 7+1 pc (60kg)
6pm
Rach; 40×2, 42.5×2 / 6 (45kg, ab, pu)
Dave; 60×4 / 9 (60kg)
Mel F; 32×2, 40×2 / 6 (40kg, kpu)
Previn; 40kg / 3+1 pu (40kg)
Lucy; 35kg x4 / 7+4 bxj (35kg)
Ella; 43×2, 40×2 / 5 (43kg)