OK GO!

Skipping warm-up

10 SLDL es @ 16kg KB

3×5 DL
2×3 @ 70kg
1×3 @ 75kg

2×10 HPC&Press @ 12.5kg DBs
20 RMM @ 12.5kg DBs

20 Forward/Backward lunge @ 12.5kg DBs

2x 1:00 Plank
0:30 Side Plank es
5x Dragon Flag Curl

3x
25 Air squats
10 Push ups

20 KB swing es @ 16kg
5 KB half 2 hand anyhow es

4x 6 Deadlift @ 80kg

21-15-9
Swings @ 24kg
Burpees
= 7:54

2x 3 1-arm bent rows (supported) @ 24kg KB es

2x 5 SLDL es @ 24kg KB
^ need to do more of these to counter hollow glute

Warm up with
2x 20 KB Swing es @ 16kg KB
20 KB Clean and Press es @ 16kg KB

Then…
3x 6 Deadlift @ 80kg

21-15-9
KB Swing @ 24kg
Burpee
= ~7:30

2x 5 Single leg deadlift @ 24kg KB

3km trail win with Claire
+ 1km walking

1×10 DL @ 70kg
2×10 DL @ 75kg

21-15-9
Swings @ 24kg KB
Burpees
= 9:25

3×5 SLDL @ 24kg KB es

3×10 DL @ 70kg

3×5 1H Press @ 16kg KB alt sides

21-15-9
2H Swings @ 24kg KB
Burpees
= 9:05

Deadlift 10 @ 70
KB C&J 20 es
Deadlift 10 @ 70
3×10 2H KB Swings @ 24kg

21 RMM @ 12.5kg DBs

10 Single leg suitcase deadlift es @ 12.5kg DB

Run 5.6km @ 5:47/km

Deadlift
10 @ 60kg
10 @ 70kg

Tags: ,
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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