@Crossfit
Warmup: 400m row; lunges; reverse lunges; spiderman lunges
Then:
Subbing out Front Squat with Goblet Squats x5:
- 12.5kg, 17.5kg, 20kg, 22.5kg, 25kg
Then:
3 Rounds
- 20 Wall Ball
- Run (walk for me – Ankle) 200m carrying Wall Ball
Time: 10:0?
@Crossfit
Warmup:
Ankle mobility; 200m run; wall stretches; bergen palm stretch thingy
Then:
3-3-3 Push Press
- 20kg, 20kg, 30kg,…. 40kg, 50kg, 55kg, 57.5kg (PB)
Then:
- 400m Row (subbed instead of run – ankle)
- 1->10->1
-- Press Up
-- Box Jumps (24”)
- 400m Row
Time: 15:??
After:
All sorts of ankle mobility/rolling/stretching
@Crossfit
Warmup:
400m row; Bergener warmup. etc
Then:
12 Minute AMRAP:
- 10 Over Bar Burpees
- 8 Power Snatch (30kg)
- 6 Overhead Squats (30kg)
Count: 3 Rounds + 9 Burpees
Suffered tonight. Fitness was s
@Crossfit
Finding a x1 Max Clean & Jerk
- 20kg, 20kg,… 40kg, 50kg, 55kg, 60kg, 62.5kg, 65kg (F0), 65kg (F0), 65kg (PB)
Stuck to Power Cleans
@Crossfit
Run 400m
30 Press Ups
20 Split Snatch
Run 200m
20 Split Snatch
30 Press Ups
Run 400m
Subbed row instead of run – bad ankle
Diving @ Eccy Delph
2 x Dives with Wayne, Ryan and Jim
- Dive #1… approx 20meters –> 30 minutes
- Dive #2… approx 6-7meters –> 45 minutes
@Crossfit
Warmup: 400m run; lunge and reverse lunge walk; stripper stretch; spiderman; inch worm
Then:
3-3-3-3-3 Deadlift
- 40kg x5…., 70kg, 90kg, 110kg, 120kg (F1), 115kg (PB)
Then:
AMRAP 7 minutes (teamed with Jonny):
- 20-40-20m Sprints
- Partner does: 7 Box Jumps, 7 Press Ups
Count: 12 rounds or so.
Achilles (left) still doesn’t like it but definitely coped.