OK GO!

3×5 Back squat @ 60kg

At Neil’s place. It’s been a while!

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20 Push ups
12 Press @ 20kg bar

6 OHS
6 Press
6 OHS
6 Press
@ 20kg bar

3×6 DL
@ 70kg

21 Swing to goblet squat @ 24kb KB

20 Swings @ 24kg
12 Renegade rows @ 12kg DB
20 Swings
20 Goblet squats
12 Renegade rows
20 Swings
20 Goblet squats

1:00 Plank party
Front
Back
2x Side
Superman
Hollow hold

5x Pistols e.s.

2x
10x KB Clean, Jerk + 2x lunge e.s. @ 16kg KB

Ride to work.

3×5 Front Squats @ 70kg
3×5 Snatch-grip deadlifts @ 70kg

50 1H KBS es @ 16kg
3×5 SLDL es @ 24kg KB
3×20 steps walking lunge @ 2x 12.5kg DB
50 KBS @ 24kg
50 Squats @ knee band
50 Squats
3×8 Piston Press @ 12.5kg DBs

4km run + 1km hard run one block, walk one block

3×8 Decline body row

Various planks / hollow rock @ 1:00 each

10 x 5 1H OSH es @ 16kg KB

Various glute med work.

May 2019
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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: 24:05 (Feb 17)

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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