OK GO!

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.

20 Double-unders
4 Press / push-press @ 30kg
6 DB Cleans
8 Burpees
AMRAP in 20min = 5 and 20 double unders

Not strong enough to jump straight back into 30kg OHS.

3 x 10 Deadlifts @ 60kg

Then…

20 KB Snatch e.s. @ 16kg
Run 400m
20 Swings @ 20kg
Run 400m
20 Ball slams @ 11kg
Run 400m
20 KB C&J e.s.
Run 400m
20 Burpees

20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
50 Squats

February 2017
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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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