Wednesday, 27 April 2016

27/04/2016

Crossfit:
A. Back Squat
Set 1 x 5 @ 65% (65kg)
Set 2 x 4 @ 75% (75kg)
Set 3 x 3 @ 85% (85kg)
Set 4 x 2 @ 90% (90kg)
Set 5 x 2 @ 95% (95kg)
Set 6 x 1 @ 100% (100kg)
Set 7 x 1 @ 100%+ (95kg)
Rest 2mins between sets.
Betweens sets accrue 30 Ring Dips/2mins Ring Support (Scaled to Ring Support)

B. For time:
200m SandBag/DBall Run (9kg ball)
15 Back Squats 60/45kg (scaled to 40kg)
200m SandBag/DBall Run (9kg ball)
12 Power Cleans 60/45kg (scaled to 40kg)
200m SandBag/DBall Run (9kg ball)
9 Overhead Squats 60/45kg (scaled to 40kg front squats)
14min TimeCap.
Result: 7:30

I felt like I've had cue issues with the heavier squats. I either drop fast, or miss hitting the bottom point, so maybe it's just an inactive butt.

As for the conditioning section (B), I should have gone heavier. I'm new etc, so I went conservative, but to put it in perspective the tiny canadian did 35kg for her back and front squats.

Commute:

D: 18.9km
A: 36m

PMPW: 88kg

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