16/12/11 & 17/12/11

16/12/11 - Grey Skull

Front Squat

92.5x5x2
92.5x6

Press

45x5x2
45x8

Chest to Bar Pull up practice – 10 mins

17/12/11 – CrossFit Nottingham Opening Day

Little John

6 Bench Press – 70kg

2 Rope Climbs – 15ft

6 Deadlift – 70kg

2 Rope Climbs

6 Hang Power Clean – 70kg

2 Rope Climbs

6 Shoulder to Overhead – 70kg

50 Double Unders

8 Bench Press

2 Rope Climbs – 15ft

8 Deadlift

2 Rope Climbs

8 Hang Power Clean

2 Rope Climbs

8 Shoulder to Overhead

50 Double Unders

10 Bench Press

2 Rope Climbs – 15ft

10 Deadlift

2 Rope Climbs

10 Hang Power Clean

2 Rope Climbs

10 Shoulder to Overhead

50 Double Unders

14.44 – Scaled to 40kg

Went a little bit to light with this, maybe should have used 50-60kg, rope climbs really fry your forearms.

Rest 30-45 mins

5 min AMRAP Box Jumps – 24”

1 min rest

4 min AMRAP Shuttle Runs – 50m

45 secs rest

3 min AMRAP Kettlebell Swings – 24kg

30 secs rest

2 min AMRAP Squat Snatch – 50kg

15 secs rest

1 min AMRAP Pull ups

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