@CrossfitGS
10 Minutes on Snatch… complex of Hip, Hang, Knee. 30Kg
Then, Remembrance workout:
AMRAP 18Minutes
- 11 Hang Power Snatch (25Kg)
- 11 Burpees
- 11 Thrusters (25Kg)
- 11 Pull Ups (blue)
Rest for 2 minutes on the 11th minute
Count: 3 Rounds + 10 Snatches
@CrossfitGS
Floor Press x3:
- 20kg, 30kg, 40kg, 50kg, 55kg (assist on 3rd), 55Kg
Then:
”Burpees Helen”
- 12 Burpees
- 21 KB Swings (16Kg)
- 15 Pull Ups (small blue band)
Time: 12:20
I could remember that Helen has 12 pull ups; so did that for rounds 1 and 2. Realised on last round that it was written 15 on board. Ooops
Performance didn’t feel great tonight. Felt it in the warmup. Been suffering with something - haven’t eaten much and feel lousy in morning, so had cancelled Monday and joined this eve instead. Set mind to more food and sleep.
@CrossfitGS
Strength:
Turkish Getups… 15Kg & a 15Kg Barbell
Toe to Bar… technique – getting there… just the volume is a trouble now.
Then:
10-8-6-4-2 OTB Burpees
20-16-12-8-4 DB Snatches (10Kg)
Time: 6:18
(one of slowest times – burpees were killing me)
@CrossfitGS
Working to a heavy x3 Thrusters…
- 3x20kg, 3x30kg, 3x40kg (felt fine – out of time)
Then:
9 minute AMRAP:
- 16 Wallball (3kg – no others available)
- 5 Burpees
- 1 Man Maker (12kg KBs)
4 Rounds + 16 WB + 1 Burpee
@Home
5 Rounds with plenty of time:
- 6 Pull Ups
- 3 Ring Dips –> 4th, 5th were 6 with thin band
- 6 Pistol progression (thick band / half way)
Then:
50 Burpees. Set pace interval at 10/min. Time: 5:00
@Crossfit GS
Warmup: skipping + turkish getup practice (12kg KB)
Then (strength training):
EOMOM 10 minutes:
- L + R Turkish Getup (12kg KB)
- 5 strict pull ups
Then:
5 Sprint Rounds:
- 30 Single Unders
- 10 Squats to med ball
- 5 OTB Burpees
Times: 56, 50, 49, 51, 50
@Crossfit GS
Warmup: running and skips; 3 x 8 KB swings + 8 sit ups
Then:
Handstand Pushup… progressions (box / ab mats – 20 plate+ab mat – bands)
Then:
In 4 minutes…
3 Rounds:
- 5 Heavy Power Cleans (50kg)
- 5 HSPUs (20 plate + ab mat… changed to 20+10 plates + ab mat for 2nd superset)
OTB Burpees in remaining time
Repeated twice, with about 3 min rest between
Score: 0 Burpees (finished having 2 HSPU), 2 Burpees
Then:
Yoga stretches
@Crossfit (GS)
After warmup:
Deadlift technique (30kg)
Then:
12 Minutes:
- 2 farmers walks (12kg KB)
- 20 box jumps
- 4 farmers walks
- 15 box jumps
- 6 farmers walks
- 10 box jumps
- 8 farmers walks
- 5 box jumps
- Cash out: Burpees
Result: ~24
5/2/4 Back sore after burpees for a few days
@Crossfit
Warmup; 400m row; 2 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats
Then:
5 minutes AMRAP:
- 5 Power Cleans (50kg)
- 10 Pull Ups
<3 minute rest>
5 minutes AMRAP:
- 7 Push Press (40kg) - subbed instead of thrusters
- 7 Press Ups
<3 minute rest>
5 minutes AMRAP:
- Row 10 Calories
- 5 Burpees
Count: 3 rounds + 5; 3 rounds + 3; 3 rounds + 5
Warmup: 3 minutes DU practice; Wall Stretches; 5 Press Ups; 5 Sit Ups; 10 Squats; 5 Ring Press Ups; 5 Hallow Rocks; 10 Jumping Lunges; 5 Clapping Press Ups; 5 GHD Sit Ups; 10 Jumping Squats
Then:
3-3-3-3-3 Push Press
- 20kg (x5), 40kg….. 45kg, 50kg, 55kg, 60kg (F0), 57.5kg (F1)
Then:
21-15-9
- Wall Ball (5kg HT)
- Burpees
Count: 7:04
@Home
PM:
Run for about 2 miles down the bridleway. No idea on time.
Totally gassed me, am unfit. About right distance to do for now.
About 1 hour later:
5 Rounds:
- 6 Ring Dips (thin band to keep pace and locking turnout)
- 6/6 DB Snatch (10kg – alt arms)
- 6 HSPUs (pseudo)
- 6 Burpees
- 6/6 Walking Lunges
- 6 K2E
Time: 22:09
Laps: 3:40. 4:23, 4:41, 4:59, 4:26
Good one. That felt like it should. See how back feels after those burpees
@Crossfit
Warmup: 400m run; lunges; reverse lunges; stripper stretch; spiderman complex, samson stretch
Then:
3 minutes:
- Run 400m
- In remaining time: max Push Press (40kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Kettlebell Swing (16kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Burpees
<rest 1 minute>
AMRAP 8 minutes:
- 10 Push Press (40kg)
- 20 Kettlebell Swings (16kg)
- 10 Burpees
Count: 12 / 18 / 8 / 1 Round + 19 Swings
@Crossfit
Crossfit Open 13.1
17 minute AMRAP of:
40 Burpees (to a 6” target with both hands)
30 Snatch, 35Kg
30 Burpees
30 Snatch, 62.5Kg
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
Count: 100 (with about a minute to spare)
Tiebreak time end of snatches: 11:15
@Crossfit
Warmup: 400m row; 28 squats (different feet positions), clean warmup
Working towards a max of Clean:
Bit busy and first time for ages that done squat cleans:
3x20kg, 3x20kg, 3x30kg,….. 3x40kg, 2x45kg, 50kg, 52.5kg, 55kg (F)
Then:
Crossfit 12.1 – 7 Minutes of Burpees
- 75
@Crossfit
Warmup: Can’t remember
Then:
Push Press 3-3-3-3-3
- 20kg, 30kg, 40kg, 50kg,… 57.5kg (F3), 45kg, 45kg, 45kg, 45kg
Was meant to be across at 57.5, bit much. And shoulder wasn’t having it.
3 Rounds
- 10 Burpee Box Jump
- 10 Chest to Bar Pull Ups
Time: 9:18
(feeling unfit… pull ups are well hard)
@Crossfit
Warmup: row 500m; burgender warmup
Then:
1-1-1-1-1 Snatch
- 4x20kg…. 5 x 30kg (@70%)
Then:
12 minutes AMRAP ladder:
- 1, 2, 3… Burpees
- 1, 2, 3… Pull Ups
Count: 10BU + 6PU
@Home
Fighting cold and the tail end of a migraine – didn’t work
10 x Burpees
5 x 3 Dips
5 x 5 Pull Ups
5 x 5 K2Es
@Crossfit
Warmup: 3 minutes double under practice; 3 x 5 Pull Ups; Press Ups; Hallow Rocks; OHS (pvc)
Then:
3-3-3-3-3 Weighted Pull Ups
- 0kg, 9kg,…. 16kg, 20kg, 24kg (F1), 24kg (F1), 22.5kg (F3)
(lost about 7.5kg off previous – not sure why, Same body weight –> lack of doing?)
Then:
AMRAP 8 minutes:
- 8 KB Swings (16kg)
- 8 Goblet Squats (16kg)
- 8 Burpees
Count: 4 Rounds + 7 Burpees