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Posts Tagged ‘KBClean

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

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Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

I remember kettlebells and conditioning being fun.
My legs don’t.

2:00 of each:
KB C&J long cycle @ 16kg e.s.
KB Swing @ 24kg (20 two-hand, alternating every 5 thereafter)
Air squats

5 x OHS @ 16kg KB e.s.

10 RMM
10 Steps Walking Lunge
10:00 AMRAP
= Juuuuust under 3

 

Interesting to note: VMOs feeling really worked after this. I’m gonna be sore the next couple of days.

2:00 LCC&J @ 16kg KB = 20 alt. sides
12x DL @ 60kg 3010
x3

20 1H Swings es @ 16kg KB
5 LCC&J @ 24kg KB es
10 1H Swings es @ 20kg KB

3x Basset Reserve sprints

+ various ad hoc pull-ups throughout the day.

At home taking care of Fee and the girls — Fee lied up with a sick belly. Thinking about MTB racing again (starting with the Surf Coast 100) and how much GPP/KB work helps with it.

20 LCC&J es @ 16kg KB
20 1H Swings @ 16kg KB
20 2H Swings @ 24kg KB

5 Clean, Jerk, OH Lunge, Lunge es @ 16kg KB

5x
5 Push-ups
5 Goblet Squats @ 24kg KB

2+2+2+1 Strict pull-ups
+1 Chin-up
ample rest between

4.3 km run

3 x 15 Swings @ 24kg
3 x 15 LCC&J e.s. @ 16kg
15 KB Snatches e.s. @ 16kg
15 Bastards @ 12.5kg DBs

Then:
Shovel two cubic metres of garden soil from front of house into garden, via wheelbarrow = 1.5hrs.

20 Long-cycle KB C&J e.s.
10 1H Swings e.s.
20 2H Swings

All @ 16kg KB


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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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