31st July, 2015

@Crossfit GS

Warmup: sprints and lunges

Then:
Working to a heavy complex of:
- 1 Clean
- 2 Front Squats
Squat clean: 20kg, 30kg, 40kg, 50kg. Power Clean: 55kg, 57.5kg, 60kg

Then 6 Rounds:
- 50 Double Unders (subbed as 15 attempts)
- 10 Overhead Lunges

Time: 13:36

30th July, 2015

@Crossfit GS

Warmup: legs stuff (lunges etc)

Then:
Pistol progression – upto to 20” box

Then:
For time (10:57):
- 5 Deadlifts (60kg)
- 15 Hollow Rocks
- 10 Pistols (20” box)

27th July, 2015

@Crossfit GS

Warmup

Then:
Working to a heavy Overhead Squat
- 20kg, 30kg, 35kg, 40kg (x3)

Then:
3 Rounds for time:
- 15 Overhead Squats
- 9 Thrusters
- 200m run

Tried 1st round with 30kg… dropped to 20kg
Not sure on time but was last and completely wiped out

1st July, 2015

@Crossfit (GS)

Warmup:
Various lunges, stretches and lat stretch

Then:
Front Squat and Push Press (working up to a heavier complex – 40kg)

Then:
20 minutes… on every even minute:
- 4 Front Squat
- 4 Push Press
- 1 Thruster

Ranging 35kg-40kg-35kg-30kg

Then:
Bar rolling on lats and quads