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Posts Tagged ‘WeightedLunge

3 x 20 KB RTW each way @ 16kg KB

10-9-8-7-6-5-4-3-2-1
One arm swing
Snatch
KB rack lunge
Clean
Jerk
KB rack squat
KB long cycle clean & jerk
One legged deadlift
Each side, complete all reps for left arm, then all reps for right arm.

~1:00 (yep, hours)

Fucking ouch.

Grip failure somewhere in the 6-rep round on the right arm. Completed the workout with Ann-Michelle’s 12kg KB.

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5 x Press @ 35kg

Back squat:
15 @ 35kg
8 @ 55kg
5 @ 55kg
3 x 3 @ 75kg

5 x Renegade man-maker to suitcase lunge (e.s.) @ 2 x 20kg DBs

12:00 PM

2 x 20 Deck squats
20 Box jumps @ 20″ bench
3 x 10 Box hops e.s. @ 20″ bench
2 x 20 Step-up / lunges e.s. @ 20kg BB
10-20-10 Bulgarian split squat @ 20kg BB

Recover, then:
5:00 KB C&J long cycle @ 24kg. Alt. hands every 5.

Recover, then:
5 explosive burpees
10 mountain climbers
x 3

Cool down and stretch.

9:00 PM

A lazy hour and ten below AT on the PorchTrainer2000™.

Ride to Jeff’s. Then…

W

Workout
10-9-8-7-6-5-4-3-2-1 each side of:
KB Snatch
KB Clean
KB Rack lunge
KB Jerk
One legged deadlift
All @ 16 kg KB
=~ 29:00

Then…

Step-up BB lunges
 

The step up to reverse lunge is harder than it looks. Not just because it’s a tricky stability move, but I kept forgetting (over-thinking) which foot was supposed to be lunging back.

Then…

20 Swings @ 20kg KB
30 Seconds plank
x 5 rounds

Notes
Fun times!

The 10! rep structure is always a mindfuck, but I felt like I paced it well. Neil was strong with the 20-bell and finished just ahead of me. Jeff made it look easy. Justin sucked it up like a champion while Jim paid the price for choosing the 24 and called Uncle at the 5-count round.

Inside quad crampage during the lunges. Very near grip-failure on the last set of the swings, but good to play with the boys again. Oh, and Neil carried his 20kg birthday gift 20km home in a crumpler. How’s that for extras? :)


September 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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