OK GO!

3.2km run with Claire

Incl. 2x hard laps of the Alfredton oval while Claire got a drink.

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Tags:

3×8 DL @ 75kg

Tags:

A mixed bag, including:
3x 10 DB Press, Push press, Jerk as fatigue limits @ 12.5kg DBs

KB C&J until fatigued @ 16kg

100x KB Swings @ 16kg alt hands at 25, 25, 10, 10, 10, 10, 5, 5

2x5es One-hand anyhow @ 16kg

5x SLDL es @ 24kg KB

4.2km run / 5:49 pace

15 KB Swings @ 24kg

10 Push-ups
15 Squats
x3

2 x 8 DL @ 75kg

Tabata air squats
Max 20
Min 19

3×5 DL @ 75kg

25 Bastards @ 12.5kg DBs
= 12:07

6 KB Swing
6 Burpees
x3

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

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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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