(A) Bench Press: @ 85% of 5RM Accumulate 50 reps in as few sets as possible
(B) At 0:00
30-20-10 reps for time:
KB Swings: 24/16
HR Push Ups
at 7min
21-15-9 per arm & reps for time:
KB - G2O: 24/16
50 Double Unders after every set
(C) Work a skill with remaining time
A) 35.7kg x 50 reps = 7,8,7,8,7,8,5
ReplyDeleteB) 16kg KB
HR Push ups
5.57
KB - 8kg
Weighted sit ups 5 kg (no d/u)
15:42
C) Worked on pull ups on bar (no band)
500m row
Good work today Kathy. BTW, you wont need shirt sleeves this summer. I noticed Your shoulder and arm definition is coming along amazingly. Great to see your hard work paying off in such tangible ways. So good to see. :O)
DeleteThanks John.....
DeleteA) Found 5RM @ 70.5kg (@ 90% effort)
ReplyDeleteB) ROW 3km 14:49
Backed off after doing Olympic Total with Glenn PT Tues PM, re: shoulders and biceps.
Olympic Total 128.5kg (Snatch 56kg, C&J 72.5kg)
Snatch 56 (F) 56 Oly, 57.5 (PB, but small press-out, counts for Crossfit PB)
C&J 65, 72.5 (Oly) 76kg, Crossfit PB, but once again, slight press-out on finish.
Need more time under the bar. Have been a bit out of sorts of late, but see a lot of light ahead at the Tunnels End. :O)
A) 36kg - 10, 10, 10, 10, 7, 3
ReplyDeleteB) 6.28 rx - total = 25.44 rx
Wow that was really tough, thanks Jen for the encouragement! Max DU 14, that number soon decreased, but getting there slowly!
(lunch time workout)
ReplyDeletea. 47.5kg - 10, 10, 5, 5, 8, 5, 4, 3
b.(a) kb 16, HR 7.15 rx
(ran out of time for b. (b)
1 min dish hold, 1 min plank - for the 10 min core work challenge
A) 81kg - 10,10,10,8,4,4,4 - yuck
ReplyDeleteB) 5:43, with running clock Finished RX @ 16:56 (9:56)
Hard doing it alone in open box!
Du are firing at the moment though, so pretty happy about that.
A) 35kg - 10, 10, 10, 10, 10
ReplyDeleteB) 6:42 Rxd, 17:09 (12kg KB snatches)
A) @73kg - 12, 10, 8, 7, 7, 6 - Tough!
ReplyDeleteB) N/A - Pretty done after Bench today Big G
C) Mobility/Skills - Pull Ups & Bar MU's
A) 11, 8, 8, 8, 8, 7
ReplyDeleteB) 5.58 Rxd
At 7 Min mark, 12.14, but stuffed this up, accidently did 21-15-9 in total instead of per arm. Sorry.