Meal of the Day

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CrossFit Journal

JME Round 3 Comp will be held on Saturday 23rd August 

Information is located under  "Mackay Weightlifting"

 

 

Friday
Jul252014

25072014

20 Min AMRAP

9 TTB

12 Deadlifts (70,50)kg

15 Burpees

Thursday
Jul242014

24072014

For a time complete

Bottom to bottom tabata squats

8 Rounds

20 second of work and 10 seconds of a squat  hold .... followed by

Run 1600m
Score Total tabata reps minus of the total time in seconds

FINISHER

Tabata Abs

8 Rounds of:
20 sec plank followed by 10 seconds of hollow rocks

Wednesday
Jul232014

23072014

5 RFT

15 KB Swings (24,16)kg

15 Power Snatch (42.5,30)kg

15 Box jumps (24)"

Tuesday
Jul222014

22072014

Each minute on the minute for 

20 minutes complete

4 Pull-ups

8 Push ups

12 Sit ups

* you must complete 4 pull ups, 8 push ups & 12 sit ups with in the minute for the round to score.  Once you can no longer complete the reps with in the minute ... that is your round count.  At the start of each minute it is back to the pull ups.

* on the last round (20) if you have time left on the clock, after the 4,8,12 ...continue the sit ups for the balance of the minute.  Any sit ups over 12 will be a plus score at the end of the 20 rounds.  eg ...  if you completed 4 pull ups, 8 push ups & 12 sit ups on the 20th round with 10 sec left on the clock, you will continue the sit ups for the 10 sec ... if you get 3 sit ups extra .... your score will be 20 rnds + 3.

Monday
Jul212014

Intervals  1:1 Mash up

Max effort 1 min work 1 min rest.               

2 rounds of

Power Jerks 30,40,50,55,60,65/20,30,35,40,45,50kg

Power Cleans 30,40,50,55,60,65/20,30,35,40,45,50kg

Power Jerks -The bar must remain in the rack position for the full min for the reps to count for that round.
You will start on 30kg Power Jerks then 1 min rest then 30kg Power Cleans then 1 min rest then load to your next weight 40-1min rest-40 and so on till you reach 6 set then you will start back at the start again till you have completed  4 rounds off 6 sets. Total work=24min