crossfit_roquen

1-1-1-1-1-1-1
10kg, 15kg, 20kg, 20kg, 25kg, 25kg

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Women 45#

So I have never done a WOD with anything more than a pvc for a snatch before, pretty stoked that I felt confident to try with the 45# bar today. I ended up doing 2 rounds in 12:33 as my son came in and ruined any chance of me finishing the WOD. Note to self: install lock on door to garage asap…!

110521

Run 1 mile (1.8km)

9:54

Friday 110520
“Wilmot”

Six rounds for time of:
50 Squats
25 Ring dips

I scaled to bench dips. Ouchies anyway. 14:57

Weighted Pull Ups 2 2 2 2 2 2 2

Bodyweight (53kg), +8kg +8kg +9.25kg + 10kg +10kg +10kg (22lb)

AMRAP 15 Mins

9 Deadlift 50kg (wasn't sure of women weight this was best I could do!)
12 Push Ups
15 Box Jumps (I did 50cm)

7 Rounds + 9 DL + 4 PU. YEOOOWW

As Rxd

5 Rounds for time

50ft Walking lunges 45#barbell OH
21 Burpees
17:04

Ouch. Shoulders and lungs not likey dis one.

5 mins to complete and set up next round

5 Hang Power Clean 40kg
18 Ring Dips

5 Deadlift 50kg
18 KB Swing 16kg

5 Clean and Jerk 40kg
18 Push ups with hand release

5 Snatch 30kg
18 Burpees

Was fun!

Did 5 x 3 Back squats with 40kg today to see how my back/hips are going. Seems ok, will crank that up to a lot more in a few days and go again. Did some ab mat sit ups too.

Soooo finally getting back into it properly. Did about a 3km run as fast as I could plus some push press, OHS etc yesterday, it's been 40 celcius here so a bit hot to get too intense !