Warmup
“Annie”
50-40-30-20-10, for time of:
double unders
sit-ups
Result
12:51
Strength
shoulder press
5x 20kg
5x 25kg
3x 30kg5x 32.5kg
5x 37.5kg
7x 42.5kg
Estimated 1RM: 52.5kg
bench press
5x 30kg
5x 35kg
3x 42.5kg5x 47.5kg
5x 55kg
9x 60kg
Estimated 1RM: 78kg
Tabata: double unders
for time:
100 double unders
Result
7.43
3 rounds for quality of:
10 goblet squat
Weights
20 - 24 - 32
Did some skill work on clean & jerk.
Stayed on 40 and 50 kg today and tried to get as much depth and speed I could. Still a bit slow down to “below parallell”.
Finished off with a 10 minute OTMEM:
on the minute for 10 minutes of:
2 sets of 1 squat clean, 1 squat clean & jerk (50 kg)
Result
4 rounds as Rx, 5 rounds with 1 set, 1 (last) round with 1 set and 3 squat cleans
New toys!
Got some new toys in the mail and had to try them out…
WOD
3 rounds for time:
10 air squats
10 push-ups
10 right side abmat sit-ups
10 left side abmat sit-ups
10 ring dips
Result
10-ish minutes
Same shit different day…
I was quite sore from yesterdays team competition but I wanted to try it out anyway. Tried to improve…
My lifts where better than Thursday, but I lacked the energy to get good toes to bars. Result was the very same 65 reps. One day of rest might have done the trick…
A fellow crossfitter took this pic during the workout: http://instagram.com/p/Xe_Wyml7Jn
A gang of happy campers joined forces to compete in the third event of Westcoast Invitational. I have been away the two first events (of which we hosted one) so this was my debut.
This is event, hosted by CrossFit Lund, turned out to be a triplet of team wods. A great way to fill a day of exercise!
WOD 1
in teams of 2, AMRAP for 7 minutes of:
team deadlift (team body weight)
buddy carry (20 m)
team double under
buddy carry (20m)
WOD 2.1
in teams of 3, for time:
1000m run
100 wall balls
75 oh squats (20/15 kg)
50 pull-upstime cap: 14 minutes
WOD 2.2
each team members 1RM of shoulder to overhead
time cap: 3 minutes
WOD 3
“Skills”
AMRAP of:
2 min monkey bars walks
30 sec rest
2 min L-sit
30 sec rest
2 min kettlebell snatch (20/12 kg)
30 sec rest
2 min ring dips
30 sec rest
2 min burpee/broad jump (1 m)
WOD
AMRAP for 7 minutes of:
3 clean & jerk (61/43 kg)
3 toes to bar
6 clean & jerk (61/43 kg)
6 toes to bar
9 clean & jerk (61/43 kg)
9 toes to bar
…
(add 3 for each round)
Result
65 reps
3-3-6-6-9-9-12-12 + 5 clean & jerk
Warm-up
12 overhead squats (pvc pipe)
6 burpees
3 strict pull-ups
Skill/Strength
Squat snatch
5 - 5 - 5
Comments
Need to get faster under the bar!
Result
40 - 45 - 50 (kg)
WOD
AMRAP, 6 minutes, of:
6 power snatch (50/35 kg)
10 lateral jumps (over bar)
6 kettlebell swings (24/16 kg)rest 2 minutes
AMRAP, 4 minutes, of:
4 hang power clean (50/35 kg)
4 overhead squats (50/35 kg)
Result
1: 4 rounds + 2 power snatch
2: 6 rounds + 1 hang power clean
Warm-up
4 rounds of:
4 burpees
4 inverted burpees
4 push-ups
4 sit-ups
Skill
split jerk
5 – 5 – 5 – 3 – 3
Result
50 - 70 - 80 - 90 - 90
Comments
PR both in power clean (90 kg) and 3RM of split jerk! First triplet failed after the third rep hit my cheek and I was unable to recover to make the third attempt again (even though I actually caught the bar after the incident)!
WOD
for time:
20 thrusters (60/40 kg)
10 box jumps (61/51 cm)
15 thrusters (60/40 kg)
10 box jumps (61/51 cm)
10 thrusters (60/40 kg)
10 box jumps (61/51 cm)
5 thrusters (60/40 kg)
10 box jumps (61/51 cm)time cap: 10 minutes
Result
58 reps (time capped)
Comments
Thrusters @60kg are heavy! They really caught me and box jumps felt like relief today! Legs quite sore from yesterdays Open 13.3 and those wall balls where still there to remind me…
WOD
AMRAP, for 12 minutes, of:
150 wall balls
90 double unders
30 muscle ups
Result
147
Comments
In the aftermath I have a few thorns that sticks in my side. 3 reps to complete all wall balls. I got loads (10-15) no-reps. I figure those reps would have given me a minute or so and hopefully let me start the skipping. I do have double-unders as a goat, but this could have been a good day. Who knows… :-)
Short after I ended the workout I thought to myself why I hadn’t finished the 3 last reps to complete a Karen. Minor, I know, but it will probably be a long time before I grab a wall ball again…
