@Crossfit
Warmup #1: Foam rolling and ankle mobility
Warmup #2: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats; ankle mobility; shoulder stretches
Then:
Teamed with Matt
- 3K Rowing
- ‘Fran’ (30kg Thrusters & Pull Ups)
Time: 13:?? ; Count: 1 Round + 15 Thruster+Pull Ups
- did a 15 and a 21 sets
@Crossfit
Warmup: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats
Then:
3-3-3-3-3 Push Press
- 20kg, 30kg, 30kg…. 40kg, 50kg
Chris stopped me there as shoulder hurting on lowering weights. Felt ok for doing 55+ but decided to switch to some stretches instead.
Then:
7 Rounds
- 7 Towel grip chin-ups (2 handed grip)
- 7 Box Jumps (24”)
Time: 11:??
@Crossfit
Warmup: skipping; lunges; reverse lunges; stripper stretch; inch worm; squat matrix
Then:
18 Minutes AMRAP:
- 8 DB Snatch Squat (per arm) 7kg
- 16 Ring Dips (purple band; did most 1st set unassisted)
- 24 Wall Balls (Black/HT)
Count: 3 Rounds + 11 Snatches
(left shoulder still giving grieve; back fine)
@Crossfit
Warmup: 400m run; 3 x dead bugs / 2 x 30sec plank
Then:
Deadlift 5-5-5-5-5
- 40kg, 60kg, 80kg, …. 95kg, 97.5kg, 100kg, 102.5kg (PB) out-of-time
Then:
15-12-9
- STOH (mainly Push Perk/Push Press)
- Toes-To-Bar
Time: 7:03
@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
@Home
Been a while as been over Shrewsbury, so thought I’d better do some before CF
Warmup: 10 Burpees
Then 3 Rounds:
- 7 Pull Ups (strict)
- 10 Press Ups
- 15 Squats
- 5 Ring Dips
Time: 8:13