Squat Clean 1rm

From rack split jerk 1rm

72.5kg

72.5kg

Both PR !! + 5kg on both!

Behind the neck split jerk 5/5/5/5
40/45/50/55

5 burpees
10 kg swings @ 24kg
250m row

Two rounds rest as needed
1.42 / 1.47

Fun :D

10 sets 2 reps lift emom
Squat hang clean @ 40kg

Max reps pull ups.

No PRs tonight and im ok with that.

However mike wasn’t looking happy when I walked in and we spoke briefly he wasn’t happy with work and home.

He failed on a 105 squat clean and just sat on the ground looking depressed. I sat next to him and just said ‘youre better thsn that you need to commit to that lift, you’re better than that. So pick it up’

He then got 105 then 107.5 then 110 added 5kg to his clean 1rm.

All the feels

3 mins row cals
Rest 3
3 mins wall balls @ 9kg
Rest
3 mins toes to bar
Rest
3 mins double unders
Rest
3 mins burpees

42/41/29/38/32

Not pleasant.
Good fun.
I hurt.

Love it.

OHS 1rm

500m row

52.5kg - pr 5kg

1.47.1 - pr by 2 seconds

that is all :D

Front squat 1rm
Weighted pullup 1rm

80kg pr!
7kg pr :/

Lol whatver front squat is more than bw so im fucking happy about that.

6 rounds lift after two mins rest
Power snatch + OHS + full snatch

Worked at 35

Rest then

10min amrap
1 OHS 30kg
1 hand release push up
Add one rep every round

6 rounds 3 reps

This sucked balls but was also awesome fun.

Fuck I love Crossfit

Spend 20 mins working on OHS, get heavy

10mins max tgu

OHS nother too shabby topped out at 42.5 which I’m happy with.

Tgu @ 12kg wasn’t bad but also wasn’t unpleasant

Bonus

Stayed back and worked on kipping pullups just sets of 5 focusing on keeping tight

1 min per station or reps/calories

Box jumps overs
Dumbbell snatch @ 15kg
Battle ropes (no score to be counted)
Paralette pass thru
Row

5 min rest between rounds

52/54/52/52
Pretty consistent and horrendously painful lol.
Good fun all around

5 rounds for time
Two minutes rest between rounds

10 thrusters adding weight
30 seconds rest
15 chest to bar pull-ups

3 rounds completed in 16.05.

Thrusters sucked I went too heavy too early and was left doing heavy doubles.

Chest to bar I used a band, but on reflection I probably could have done without and did singles or doubles and just soldiered through.

Had to bail due to having shitty job.

Update on that front later.

112 reps.

I’m both
disappointed with my score
And happy I survived.

Only the 3rd wod I’ve completed in the last 4 weeks, so any score is better than no score.

The shoulder to overhead just killed me the rest was easy.

I step up step downed the boxes and found that was the best way for me to cycle through efficiently.

Actually I’m far more disappointed.

7 round for highest score only

30 seconds rowing for calories
30 rest
30 seconds box jumps

10 / 14

After a long warm up and mobility work we did this, and this was unpleasant, but fun too.

Had the shakes and dizziness on the last round where I got my high scores, pushed right to the limit I think.

When you walk out of the box after nearly 3 weeks away.

I’ve torn my hands in 2 places, my entire upper body is gassed out an I feel Fucking Great.

Wod was straight forwards skills and strength around pull-ups.

New unbroken Kipping score of 11.

You couldn’t wipe the smile off of y face with a brick right now.