Thursday, February 19, 2009

Friday 20 February 2009

Last day of a strong week with a lot of new movements for some of us, and for the others hopefully a week of gains and encouraging lifts!

Power Cleans

4-3-2-1-1-1

Tabata for our fun time

1 arm dumbbell thrusters
(so first 20 seconds with one arm, next 20 seconds opposite arm - and so on for 4 mins)

Great week everyone, I am so proud of all of you for your hard work and dedication!

6 comments:

Anonymous said...

I decided that I really like doing cleans even though I am not very good at them. 100KG max today. I feel like I should be able to get more, but I am just not dropping under it. I probably need more leg strength and more guts. (not a bigger gut, more guts) You know what I am saying? Very fun though.

Alena said...

Nice job Jay - see your not weak, though you would of done more if I was there barking and yelling at you huh? :-)

sam said...

45kg- cleans

the one arm thruster tabata was a perfect addition-used 16 and 12kg KB for thrusters/switched weight each round

Chandler W said...

80kg for cleans
13 lowest round

Who's ready for an FMP tommorrow? It's gonna be great fun...though I might just be the Battle Born Crossfit warriors, the other Spec ops guys are out of town.

Chandler W said...

10:00 again

Alena said...

I am ready! 10:00 am be ther or be left behind. HeHe