@Crossfit
Warmup:
- 2 minutes skipping; Bergener warmup, Snatch PVC warmup
Then:
Work on good form for:
1 x Power Snatch
1 x Hang Snatch
weight: 15 –> 25kg
Then:
5 rounds for time
- 200m run
- Power Snatch (25kg)
Time: 9:26
Then:
3 out of 3 Muscle-Ups
Good progression but transition a bit split with 1 arm at time.
@Home
15 Minutes Foam roller
@Home
Recovery:
25 minutes foam roller. Hip and Quad stretches
Some handstand practice
Morning @ Crossfit
Warmup:
- 400m run, 2 x 10 of Pull Ups, Situps, Press Ups, Squats
Then:
In 4 minutes:
- run 400m
- max Toes-To-Bar
- 1 minute rest
In 4 minutes:
- run 400m
- max DB Split Snatch (7kg)
- 1 minute rest
In 4 minutes:
- run 400m
- max barbell thrusters (25kg)
- 1 minute rest
AMRAP in 8 minutes of:
-- 9 Toes-To-Bar
-- 8 DB Split Snatch
-- 7 Thrusters
Count: 21 / 21 / 15 / 2 Rounds + (9 T2Bs, 7 Split-Snatches)
@Crossfit
Warmup:
- 400m row, Bear Crawl, Spiderman Lunge, Scorpion Broad Burpee, Stripper Stretch etc
Then:
Work to a max x5 Push Press:
- 20kg, 30kg, 40kg, 45kg (F5), 45kg, 47.5kg, 50kg (PB)
Then 7 Rounds for time:
- 7 Pull Ups
- 7 Wall Ball (10kg LT) – reduced from 14 because of bad knee.
Time: 7:20
Then:
1.5 SPEAR training
@Crossfit
Warmup:
- 400m light run
- 3 x 5 hand-release pressups (inch worm in/out of position)
- 3 x 5 wall squats
- 3 x 5 KB swings (16kg)
Then:
”Thanks Karen (cut down)”. For time:
- 500m Row
- 50 Box Jumps
- 40 DB Snatches (10kg, 20 each arm)
- 50 Sit Ups
- 50 Wall Ball (Black ball LT)
- 50 Walking Lunges
- 50 KB Swings (16kg)
Time: 22:10
@Crossfit
Warmup:
- 400m run
- 3 x 5 Pull Ups
- 3 x 5 Press Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats
Then:
Complete modified Cindy “Spealler vs Khalipa” for time:
- 1 Clean and Jerk (30kg)
- 1 Round of Cindy
- 2 Clean and Jerks
- 1 Round of Cindy
- 3 Clean and Jerks
- 1 Round of Cindy
- Etc
- 10 Clean and Jerks
- 1 Round of Cindy
Time: 30:52
(was 15minutes end of round 6, but then struggled for pace)