OK GO!

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: ,

2x 10 @ 80kg

6 @ 72.5kg

3 @ 80kg
6 @ 80kg

3 min Skip

6 DL @ 75kg

5 RMM
5 Burpees
x5

Lunge matrix x5

10 Deadlifts @ 60kg

Later…

20 1H Swings es @ 16kg
10 Deadlifts @ 60kg
25 Bastards @ 12.5kg DBs = 14:41
25 Walking lunges @ 10kg plate
10, 5, 5 Piston Press @ 12.5kg DBs
12 Nordic curls (mostly negatives)
10 Deadlifts @ 60kg

Focus throughout on neutral spine. Definitely hyperextending on some of the bastard lunges. Need to get back into the tower crunches, deadlifts and heavy swings.

April 2017
M T W T F S S
« Jan    
 12
3456789
10111213141516
17181920212223
24252627282930

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

Archives