I am a dumbbell

Warm Up
Run

Strength
3RM Squat 102.5kgs
Squat Clean Technique 60kgs

WOD
12 min AMRAP
Wall walk ladder (1,2,3,4 etc)
20 Mountain Climbers
20 Weighted Sit ups 20kgs

My right leg feels a bit unstable right now, I believe there is bit of tightness on my ITB which needs a bit of mobility work. I’ve been foam rolling it the last few days and it seems to be doing the trick. Hopefully it will get sorted before I do 13.1 of the CrossFit Games Open.

Despite that I was able to do 102.5kgs 3RM on the back squat, which is the theoretical levels I have prior to my holiday break. I still need a bit of work in pushing my bum back especially on the low bar back squat as I tend to be a bit vertical. Squat clean technique session was good and could have probably gone a bit higher as we only had to do 2 reps per set.

My goal for the WOD was supposed to be 4 rounds but I only managed to finish 3 rounds and 8 mountain climbers. I hit a massive wall on round 2 and had loads of ‘no rep’ on the weighted sit ups. I should have gone with a slam ball instead of the dumbbell. It was pain, literally, to get up with a dumbbell on the chest and I can still feel where the solid mass of rubber hit me on each rep. I know I could have done better on this one.

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