Feeling good

Thursday (Nov 1, 2012)
Skills
Handstand progressions (wall, kipping, freestanding, one handed)
then
Tabata ring rows

WOD
4 rounds (12min cut off time)
50 double unders/25 attempts
10 burpees
21 slam balls (15kg)

Finished 3 rounds + 2 burpees (25 DU attempts). Double unders still a major goat, hated the slam balls.

Saturday (Nov 3, 2012)
Strength
Deadlift AMAP 80% 1RM (96kgs)
then
Weighted pull ups

WOD
Knees to elbows 1 2 3 4 5 6 7 8 9 10
Squat Clean Slam ball (15kg) 10 9 8 7 6 5 4 3 2 1

Finished a bit over 12 minutes (?). Managed to keep rest to a minimum particularly on the slam balls

Afterparty
50 burpees

Tuesday (Nov 6, 2012)
Skills
Run down of the basic Crossfit movements (actually managed to do 5 handstand push ups!)

Strength
5×10 Press (30kgs – had to push press starting on 3/4th set)

WOD
100 snatches 10 minute cap (35kgs)
EMOM do lateral burpees over bar (1,2,3….9)

Finished 42 snatches. Felt good about the snatches, hated the burpees.

Afterparty
Tabata ring rows

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s