Crossfit Guelph

Tuesday Dec 1 09:

3 rounds of:

15 x 95# Power clean

10 x 40# Goblet Squat

5 x 95# Thruster

5 Rounds of:

Bench Press  3/4 B/W x 10

Snatch 3/4 B/W x 10

Max time 15 minutes

Buy in:

2 minute plank

Max rounds 20 min of:

5 SDHP@ 95/65

5 Hollow Rock

5 Wall Ball

7 rounds of:

HPC x 10  95#

Strict Pull Ups x 5

D/U’s x 15

Hang Clean 3-2-2-2-1-1-1-1-1 reps

Front Squat

1 1 1 1 1 1 1

5 rounds of the following sequence:

5 Clean and Jerk to back squat.

10 Ring Rows

5 Clean and Jerk to front squat

Use one bar. Bar may rest anywhere but the ground. If you must rest the bar on the ground do 10 push ups for every time it is there longer than set up requires. You may rest, as long as you want at the completion of each sequence.

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Dead lift

Box Jumps

21 15 9

225/155