Quick Update

I have been a bit slack on posting recently, training has been a bit hit and miss over the festive period so here are the hightlights.

Elizabeth
21-15-9
Squat cleans - 60kg
Ring dips

8:00 PB - 2:10 PB ring dips were rubbish.

Murph
Run 1 mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 mile
*wearing a 10kg vest*

42:18 PB

CrossFit Total
Back Squat
150
155 PB
160 PB

Press
65
67.5 PB
70 PB

Deadlift
200
205 PB
210x

Total - 435kg PB 65kg PB since last boxing day

Open WOD 12.2
62 reps PB

Snatch
87.5x1 PB
90x1 PB
70x3 t&g PB

Amanda
9-7-5
Muscle ups
Snatch - 60kg

7:22 - no PB, snatches were better than last time but muscle ups were broken unlike my PB
Power Clean - EMOTM
60x3 t&g for 5 min
70x3 t&g for 5 min
80x3 t&g for 5 min
90kg +5kg EMOTM until a missed rep

115kg PB
117.5x

12 Days of Outlaw
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

For time.

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

46:45