A. Every 4mins for 4 sets:
3-5 Front Squat
(3 second lower, fast up)
Rest 20 secs
Max Rep pull-ups
B. 10min AMRAP
10 Power Clean (47.5/70)
10 Burpees
Train for change
A. Every 4mins for 4 sets:
3-5 Front Squat
(3 second lower, fast up)
Rest 20 secs
Max Rep pull-ups
B. 10min AMRAP
10 Power Clean (47.5/70)
10 Burpees
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
6am
Callum; 75, 80×3 / 4+4 rx
Cindy; 25, 35, 40, 45 / 5+1 pc (30kg)
Keri; 25, 35, 40, 45 / 5+5 pc (33kg)
Rach B; 40kg, 11pu / 5+9 burpees (30kg)
Lloyd; 70×4, 10, 10, 5 / 3+5 pc rx
Tony; 70×4, 5, 4, 4, 4,/ 4+10 pc (50kg)
Pete T; 50kg, 3×60, 8pu / 4+1 pc (50kg)
Liv; 50(5), 55×2(5), 57.5(5) / 5+2 pc (35kg)
Kate S; 45(3), 45(3), 50(3), 50(3) / 6+5pc (30kg)
Knoxy; 40(5), 50(5) x3 / 4 (40kg)
Eddie; 40×2, 50 / 5(40kg)
9.30am
Candice; 63, 65.5, 67.5, 70 all 3reps / 4+5pc rx
Sas; 62.5(3), 65(3), 67.5(2), 67.5(2) / 7+1 (lunge at 50kg)
Rose; 40(3), 42(3), 45(3) / 3+10 burpees
Adella; 38(3)x2, 40(3)x2 / 5+9 pc (30kg)
Onna; 50kg(3), 54(3), 56(3) / 5+3 burpees (30kg)
5pm
Naira; 29×2(3), 30×2(3), 14, 13, 13, 11 / 4+8 pc (25kg)
Bec J; 40×4, 15, 15, 12, 15 rr / 5+5 burpees (14kg, w/lunges)
Kay; 25(5), 3(5), 35(10) / 4+4 burpees (25kg)
Lauren; 30×4 / 4+6 burpees (25kg)
Lisa; 35(3) / 2+4 burpees (35kg)
Tyler; 67(4), 70(3), 70(3), 75(3) / 4+1 (65kg)
Jono; 24kb lunges / 4+2 (50kg)
Sarah; 40kg / 4+6 burpees (32kg)
Claudia;40, 40, 42.5, 45 / 1+10pc (35kg)
5.30pm
Kate Spence; 30kgx3/ 4+4 pc (25kg)
Chels; 40/ 4+3 bp (40kg)
Caitlin; 45, 50×3 / 4+7pc (30kg)
Mel; 40×4 / 3+4 burpees rx
Karis; 45, 50,×3, 4pu / 4+1b(40kg)
Anna K; 35×3, 2xpu / 5+4pc (30kg)
Hol; 35(3) / 4+2b (25kg)
Bec; 50(5) / 5+10 pc rx
6pm
Rach; 32.5, 32.5, 32.5 /6 (kb lunges 16kg)
Trav C; 55 / 5(40kg)
JB; 100 / 4+7 pc rx
Ray; 50, 3, 3, 2, 1/ 3 (50kg)
Matt M; 60kg, 7,6,5,4 / 4+8 pc
Lucy; 27.5 , 5×4 / 5+1 burpee (27.5kg)
6.30pm
Mark; 40kg / 4+6 b (45kg)
Ella; 30kg / 3 (30kg)
Neil; 40kg