I am a dumbbell

Warm Up

3RM Squat 102.5kgs
Squat Clean Technique 60kgs

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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