@Crossfit
Weighted Pull Ups:
- strict, 12kg, 16kg, 20kg, 24kg(F3), 24kg(chinups - F3)
Lost a fair bit on this. Been 27.5 before with 2x30
Then:
5 Rounds:
- 30 sec Hang Squat Clean (30kg)
- 30 sec Push Press (30kg)
Went well, been laying off front-squat type things because of my back.
@Crossfit
Warmup: 400m row; wall squats; back extensions; some other stuff
Then:
21 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
21 Pull Ups
4 Turkish Get Ups (8kg)
15 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
15 Pull Ups
4 Turkish Get Ups (8kg)
9 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
9 Pull Ups
4 Turkish Get Ups (8kg)
Time: 17:??
@Crossfit
Warmup: 400m row; shoulder stretches; pry squats, bergener warmup;
Then:
1-1-1 of Squat Snatches:
- 3x20kg, 3x20kg,… 30kg, 30kg, 35kg, 37.5kg, 40kg (F), 40kg, 42.5kg (PB)
Then:
20-15-10
- Ball Slams (9kg)
- Sit Ups
Time: 3:05