5th August, 2013

@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.

3rd August, 2013

@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:??

2nd August, 2013

@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

31st July, 2013

@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?

30th July, 2013

@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

29th July, 2013

@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

25th July, 2013

@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