5 KB cleans on each arm @8kg 5 KB snatches on each arm @8kg 10 KB swings @16kg 1 muscle up
i did 5 rounds. i got all my muscle ups out on the first attempt in evry round apart from round 4 :/ i had 4 attempts and had to do a ring dip, i wanted to do it all with MU. but im really pleased with my efforts, my muscle up form has improved so much i can do it quicker and more fluent now. :) THANX HC FOR THE HELP :)
Big tough workout today from CrossFit Football but not to tough for Xena and Pita. Well done guys on your as R,xd workouts. CrossFit Football post strong workouts but the team at CFP is stronger.
Dinner for The Power Athlete - Wild Caught Salmon
Back Squat:
ReplyDelete5 @ 100kg
5 @ 102.5kg
5 @ 105kg
Front Squat:
1 @ 100kg (wrist gave way, strapped it)
2 @ 100kg
Back squat: 50k, F55k (3), 50k
ReplyDeleteFront squat: F50k, F50k, 45k, 45k
WOD: 7 rounds + 12 + 1/4 gasser (used 30k)
Did Benchmark "Lynne" today with Coach Jody, thanks for all the tips today, that's what a great Coach does, even during his own WOD.
ReplyDeleteScore: 60
10mins or 5 rounds
ReplyDeleteglen helped me make up a WOD
5 KB cleans on each arm @8kg
5 KB snatches on each arm @8kg
10 KB swings @16kg
1 muscle up
i did 5 rounds. i got all my muscle ups out on the first attempt in evry round apart from round 4 :/ i had 4 attempts and had to do a ring dip, i wanted to do it all with MU. but im really pleased with my efforts, my muscle up form has improved so much i can do it quicker and more fluent now. :)
THANX HC FOR THE HELP :)
Back Squat- 70kg could have done more but ran out of time.
ReplyDeleteFront Squat- 50kg- possibly could have done more, but not enough time
WOD- 40kg 7 rounds +12
Dan Said
ReplyDeleteBack Squat 80,80,80
Front Squat 80,80
Wod: 50kg - 8+12
Back Squat :5- 80kg, 5- 90kg, 5- 90kg
ReplyDeleteFront Squat: 2- 80kg, 2- 85kg
Wod: 6+12 rxd.
Big tough workout today from CrossFit Football but not to tough for Xena and Pita. Well done guys on your as R,xd workouts. CrossFit Football post strong workouts but the team at CFP is stronger.
ReplyDelete