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Tuesday 10/12/19

WOD - 15 min AMRAP

5 Burpees

7 DB rows (15s)

20 Double unders

Completed: 11 Rds + 3 DB rows

Just wanted to move and do something tonight with some light weight. This hit the spot! I was a sweaty mess afterwards.

Burpees and DU’s were fine, and the DB rows actually got really hard in the later rounds but still managed to go unbroken with them. Just had to really focus on keeping the core/back tight with no kipping.

#crossfit #wod #AMRAP #burpees #DB rows #double unders

92. Jun 22, Fri

1. Flow x 12

1: 10 DB Bicep Curl to arnold press [15# dbs]

2: 10 Strict Pull Ups [bodyweight rows]

3: 10 Tempo Pushups [5 tempo strict (on feet not on knees)]

2. EMOM 28

1: 10 Close Grip Bench Press [15# dbs, strict press became push press last rounds]

2: 10 Barbell Rows [15# dbs]

3: Max Lateral Burpees [10 regular burpees]

4: Rest

EMOM 15

1: 5 Deadlifts (heavy, increasing) [95.. 105]

2: Max Box Jump Overs [10 box jumps (20”)]

3: Rest

----- Didn’t get to do stuff below this line

3. Conditioning (15min Cap)

3km run, for time

#out of a box #strict presses #presses #db rows #burpees #deadlifts #box jumps #pound for pound

TUESDAY 19/03/13

STRENGTH

Power clean (3x5)

3 x 65 kg

3 x 65

Bench (3x3)

3 x 60 kg

3 x 60

Barbell row (3x8)

8 x 60 kg

8 x 60

DB row (3x8)

8 x 20 kg

8 x 20

Russian ab twists

3 x 20 (10kg med ball)

Was supposed to do hyperextensions instead of DB rows.. But the machine was being a bitch, so we switched. The 20 kg db's are unfortunately the heaviest at our box, they were way too light to row with.

It's been so long since I've done any barbell rows! Forgotten how much I love that movement. Power cleans and bench felt good today.

* * * * *

WOD - "Death by Ground to Overhead"

1st min = 1 rep ground to overhead, 2nd min = 2 reps, 3rd min = 3 reps etc until you can't complete the required number of reps within the minute (40/30kg)

Any form of ground to overhead movement can be used, ie. snatch, clean & jerk.

COMPLETED: 12 rounds RX

Died.

The plan was to start off power snatching, then move into clean and jerks when I got tired.

Definitely underestimated how much the strength stuff would take out of me though! Forearms were burning. I was hoping to switch to C&J's in the 9th or 10th minute, but fatigue set in early and I ended up switching in the 7th.

Happy with 12 though - I finished that 12th rep in the last second then fell over lol.

#crossfit #Power cleans #bench #barbell rows #db rows #death by ground to overhead #clean and jerk #power snatch