Complete as many rounds as possible in 20 minutes of:
60kg hang power cleans 15 reps
12 Ring dips
21 Sit-ups

post time to WOD FORUM and update your training diary

Back Squat

7 sets of 1 rep

safety first do not sacrifice weight for technique

post weight to WOD FORUM and update your training diary

Weight lifting injuries

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to WOD FORUM and update your training diary

Compare to 14 JUNE 2009

Thankyou to Bow for this video of Bruce Lee playing table tennis. Amazing speed/flexibility/balance and hand eye coordination

Rest Day but at CrossFit Norwest

10-1 reps of Burpees
1-10 reps of Deadlift, 100kg/70kg

perform 10 burpees, 1 deadlift, 9 burpees, 2 deadlift------------> 1 burpee, 10 deadlift

Thanks to CrossFit Brisbane for this workout

Post time to WOD FORUM and update your training diary

Deadlifts

Five rounds for time of:
40kg Thrusters, 21 reps
21 Double-unders

post time to WOD FORUM and update your training diary

Olympic lifting cert