16th–28th January, 2012

10 days of snowboarding in Whistler.

14th January 2012

@Crossfit

Warmup: 400m row; wrist mobility; Samsun stretchs, spiderman lunges etc

Then:
AMRAP in 20 minutes of:
- 5 ‘Clusters’ 30Kg (squat clean + thruster)
- 10 Knees to Elbows
- 15 Box Jumps (24”)
- Run 200m

Count: 3 Rounds + 3 Clusters

10th January, 2012

@Crossfit

Warmup:
- 2 minutes skipping; 3 x 30sec dead bugs; 3 x 30sec plank – increase diff

Then:
Deadlift – find a x2 rep maximum:
- 40kg, 60kg, 80kg warmups; 90kg, 100kg (PB), 105kg (F2)

Then:
21-15-9 of:
- Pull Ups
- Box Jumps (24”)

Time: 6:50

Note:
Not been for 3 weeks. Xmas break + bad cold afterwards