Front Squats 2-2-2-2-2-2-2
45-50-55-60-65-70-75(1) (PR!)
Then:-
In 15 minutes, complete as many rounds as possible of:
10 Burpees
10 Kettlebell Swings @ 24kg/16kg
10 Knees-to-Elbows
6R+10
Beginner: Scale movements and load as necessary.
Advanced: Sub KTEs with Toes to Bar.
Back Squats 12-10-8-6-4-2
40-45-50-65-70-75
Annie – 14:05
Hero WOD: Bradley
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.
10 rounds of:
51:05
Turkish Get Up, 5 minutes for reps(using a moderate load).
11 reps @ 16kg
Then:-
“Death by Clean & Jerks”
With a continuously running clock, do 1 clean & jerk the first minute, 2 clean & jerks the second minute, 3 clean & jerks the third minute.. Continuing for as many minutes as you are able to. Use as many sets as necessary to complete the reps for each round.
*Barbell @ 60kg/40kg.
**Compare to 081012.
6m+4 (40kg)
Beginner: Scale movement and load as necessary.
Own workout (hand torn due to Murph workout):
Back Squats 5-5-5-5-5
40-50-60-70-75kg
Hero WOD:
“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
1:05:38
21-15-9 reps for time of:
Deadlifts @ 70kg/50kg
Dumbbell Push Press @ 35lbs/25lbs.
14:19 (RX’ed)
Beginner: Complete 3 rounds, scaling movements and load as necessary.
Advanced: Deadlifts @ 85kg/60kg, DB @ 40lbs/30lbs.
Bonus Workout:
Annie
14:12 (PR)
10-8-6-4-2 reps for time of:-
Power Cleans @ 45kg/30kg
Front Squats @ 45kg/30kg
Double Unders x3
17:13
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.
CrossFit Asphodel, Hong Kong
1) Shoulder Press 1 Rep Max
35kg
2) Floor Press
40,50,55,57(0) kg
3) Weighted Pull Up
(skipped)
10 Minute Metcon:
Odd Minute
10 DB Rear Delt Fly
15 Floor Press
20 RS Press
Even Minute
Row 250m/70 DU
December 28th, 2012 
