Karabell

Conditioning
Karabell
10RFT:
3 Power snatch - 60kg
15 Wall balls - 9kg/10ft

12:14 Rxd

All snatches unbroken touch and go. Wall balls lit up my lower back for some reason.

Gator

Strict Press - 5rmx3x5, refer to 12/12/12 for 5rm
55kg

Pendlay Row - 5rmx3x5, refer to 12/12/12 for 5rm
75kg

Conditioning
Gator
8RFT:
5 Front squat - 85kg
26 Ring push ups

19:40 Rxd

Got a chest like Katie Price after that!

Nate

Snatch - 85%x1x8, from high blocks
73kg no misses

Clean & Jerk - 85%x1x8, from high blocks
100kg no misses

Conditioning
Nate
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB swings - 32kg

14 Rnds

Back Squats, Push Press & Wittman

Back Squat - Establish 3rm
60
80
90
100
110
120
130
140 PB
145 PB

Push Press - Establish 3rm then 90%x3x2
40
60
70
80
90 PB
95x(2)

82x3x2
95 is my current 1rm so it'll be interesting to retest my 1rm.

Conditioning
Wittman
7RFT:
15 KB swings - 24kg
15 Power cleans - 42.5kg
15 Box jumps - 24"

16:59 Rxd

KB swings unbroken.

 (note - we performed the box jumps to games standards, show open hip and control on top of box)

Friday and Saturday

Friday 14th

Snatch - 3-3-2-2-1-1, from low blocks
60
65
70
75
77.5
80 PB

PB from low blocks.

Clean & Jerk - 3-3-2-2-1-1, from low blocks
80
85
90
95
100
100

Front Squat - 3-3-3-3-3
80
100
110
115
120 PB

Conditioning
Track Triplet
3 RFT:
8 Split snatch - 52.5kg
7 Bar muscle ups
400m Run

10:58 Rxd


Saturday 16th

Conditioning
Baz
AMRAP 30 minutes
30 Double unders
8 Squat cleans - 70kg
11 Hand release push ups

11+32 Rxd PB

PB by 3 rounds, 20kg and double unders.

Heavy Grace

Heavy Grace

For time:

30 clean & jerk - 100kg

18:47 Rxd

Set off to quick should have stuck to 1 every 30 seconds like I planned. Reps in the tank at the end of the day.

Strength and Rankel

Strict Press - Establish 5rm then 90%x5x2
30
40
50
55
57.5 PB

52x5x2

Pendlay Row - Heavy 5 then 90%x5x2
40
60
70
75

67.5x5x2

Conditioning
Rankel
AMRAP 20 minutes
6 Deadlift - 102.5kg
7 Burpee pull ups
10 KB swings - 32kg
Run 200m

7+8 Rxd

Everything unbroken but runs were slow.

FRAN

Snatch - 3, 3, 2, 2, 1, 1 - from high blocks
50
60
70x
70
75x(1)
77.5

Clean & Jerk - 3, 3, 2, 2, 1, 1 - from high blocks
70
80
85
90
100
105

Conditioning
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

3:39 Rxd PB

56 second PB on Fran.

 

 

Back Squats + Kelly

Back Squat - Establish 1rm
60
80
100
110
120
130
140
150kg PB

Conditioning
'Kelly'
5 RFT:
400m Run
30 Box jumps - 24"
30 Wall balls - 9kg

22:10 Rxd

Walk balls and box jumps unbroken, need to speed up the runs.

Friday and Saturdays

Friday

Front Squat - Establish 1rm
100
110
120
130
132.5kg PB
135x

Snatch - 5x1@80% from low blocks
68, no misses

Clean & Jerk - 5x1@80% from low blocks
94, no misses

Conditioning
5 RFT:
15 Hang power snatch - 35kg
30 GHD sit ups

13:43 Rxd Hang snatches unbroken.

Saturday

Snatch - Establish max in 15 minutes
40
50
60
70
80
86kg PB

Clean & Jerk - Establish max in 15 minutes
60
70
80
90
100
110
115
120x(J) PB clean

Thruster WTF
400 meter walk with a 60kg BB in the rack position.
Every 15 steps, perform one thruster.
Every time you drop the bar, perform 5 burpees.

17:14 Rxd

Grace

Skill
10 minutes free standing static handstand hold

Push Press - 8x3@70%, every 2 minutes
67kg

Conditioning
'Grace'
30 Clean & Jerks - 62kg

2:36 PB

PB by 1:26

 

 

High Blocks, Squats & Long MetCon

Snatch - 8x1@70%, from high blocks - Rest 60s
60kg, no misses

Clean & Jerk - 8x1@70%, from high blocks - Rest 60s
82kg, no misses

Back Squat - 8x3@70%, every 2 minutes
102kg

Conditioning
4 RFT:
15 Strict C2B pull ups
Run 400m
15 Thrusters - 50kg
Row 500m

34:31 Rxd

Past couple of days

Saturday

Strenght
Push Press - 8x3 every 2 minutes
80kg across, no misses

Conditioning
For time:
Run 1200m
60 KB swings - 24kg
60 Burpees

12:03 Rxd

Monday

BB Gymnastics
Snatch - Max
80
82.5x
85x

Clean & Jerk - Max
105
110x(J)

To much alcohol at the CrossFit Christmas party!

Conditioning
2 Rounds for time:
Row 1000m
30 Box jumps - 30"
10 Muscle ups

15:33 Rxd

Accessories
a) 3x10 Supine ring rows
b)5x10 Xiaojuns - 30kg
c)4x5 Strict HSPU