@ Cape CrossFit, Cape Town
With Jason
Warmup
15 Minutes to lift to a heavy deadlift – 110kg (?)
“Diane”
21-15-9 reps of:
225-pound Deadlifts
Handstand Push Ups
Scaled to 70kg
HSPU using box
6:xx
Went light to play safe because of speaking gig tomorrow
“Lynne”
5 rounds, for max reps
Body weight Bench Press, scaled @ 40kg
Pull-ups
16/17
16/15
16/12
14/13
12/11
Back Squats
5×3 (C)
@80kg
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
12:38
Back Squats
7×3 (P)
70-75-80-85-90-95-100 kg
5×10 (C)
@50kg
GI Jane
100 Burpee Pullups
27:36
Back Squats
7×3 (P)
70-75-80-85-90-95-100
5×10 (C)
@ 55kg
“Annie”
14:28
Back Squats
7×5
70-75-80-85-90-95-100(PR)
PR: 5 rep max @ 100kg. Previous 95kg.
5×7
@60kg
WOD
Mini Cindy (10 Minutes)
6R+5
Back Squats
7×5
50-70-75-80-85-90-95kg
5×10
@55kg
“Annie“
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
15:08
Chelsea
30 Minutes EMOM
5 Pull-ups
10 Push-ups
15 Squats
18R
Missed Rounds: 8,11,13,15,17,19,21,23,25,27,29
Day 1 Operation No Rest Day
Back Squats
5×5 (P)
70-75-80-85-90
5×10 (C)
@55kg
GI Jane
100 Burpee Pullups
30:21
http://pushmore.com.my/workouts/wod-012214/
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
13:47
Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar pull ups.
July 31st, 2015 
