WARM UP

5 Burpees

10 Pull Ups

20 Sit Ups

30 Push Ups

Take 3 minutes to warm up to squat weight

WOD

"Manion"

Seven rounds for time of:

Run 400 meters

29 reps Squat 135/95 ... I did 35

Didn't think I was actually going to finish this WOD, but I did! Feeling pretty solid about it until the third round. Probably could have done 45 # instead... naaah, probably would've taken 10 more minutes.

FRONT SQUAT

6-6-4-4-2

• lisää painoja kun toistot vähenee (vertaa viime viikko)
• lepoo sen verta kun tarvii sarjojen välissä

CrossFit Totals

Back Squat 1 rep max: original PR was 115, new PR is 135!
Shoulder Press 1 rep max: original PR was 60, new PR is 65
Dead Lift 1 rep max: original PR was 185, new PR is 225!!!

ROCK ON! Thanks Sue and Paula... You ladies pushed me to new heights today. Thanks Brian for helping me out with my form. Left the gym proud and with a huge smile on my face.

Swings x 15
Ab mat sit ups x 15

Finished with 500 jump rope

21-15-9
Back rack lunges 45kg, alter
Pull ups
Kb SDHP 24kg

2 rds D.T.
10 Ring MU

1RM OHS (95)

5 x 3 power clean to overhead (60,70,75,80(f),75)

6min AMRAP
3 power clean (70)
6 pushup hand release
9 squat
8 rounds + 1 clean

100 min

1.Weightlifting
A. E2MOM20: hang power snatch + power snatch
30 32.5 35 37.5 40 / 42.5 45 47.5x 47.5 47.5xx

2.Conditioning
A. 10 rounds of 2 min on : 1 min off
200 m row
8 CTB - 5 x 8 + 5 x 6
Max reps wall ball @ 20 lbs
Reps: 10 10 9 9 7 11 11 10 11 12

3.Accessory
A. Bicep curls YGIG
10 - 1 - 10 reps @ 10 kg barbell
Don't drop the barbell between sets

4.Cool down
10 min easy bike erg

1.5ish loop

Hs walk / MU