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Thursday
Jan152015

15012015

Take  10% off your 1rm
Press
75% x 5 reps
80% x 5 reps
85% x 5 +
 

3 RFT
60 Double Unders
12 Burpee
15  SDHP KB (32/24)kg
20 Sit ups
* 15min kill time *

http://www.crossfitmackay.com/daily-scoreboard/2015/1/15/15012015.html

Wednesday
Jan142015

14012015

   "The Chief"

Max rounds in 3 minutes of:
 3 Power cleans 60/40kg
 6 Push-ups
 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

http://www.crossfitmackay.com/daily-scoreboard/2015/1/14/14012015.html

Tuesday
Jan132015

13012015

Take 10% off your 1rm
Back Squats
75% x 5 reps
80% x 5 reps
85% x 5 +

 
20min AMRAP

(In Teams of 2)
400 m Row
15 Overhead squat (42.5/30)kg

Only one partner working at one time ,work can be split anyway you want

http://www.crossfitmackay.com/daily-scoreboard/2015/1/13/13012015.html

Monday
Jan122015

12012015

Take 10% off your 1rm

Bench Press
75% x 5 reps
80% x 5 reps
85% x 5 +

   " Helen"
3 rounds for time:
Run 400 meters
21 swings (24/16)kg
12 Pull-ups

http://www.crossfitmackay.com/daily-scoreboard/2015/1/12/12012015.html

Sunday
Jan112015

11012015

Rest Day