Outlaw

BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.

74, 74, 74, 74, 74

Strength (testing)
Establish a 1RM Back Squat.

100
110
120
130 (Current PB)
135 PB
137.5 PB
140 PB

Conditioning
9-6-3 of:
Muscle-Ups
Thrusters - 75kg

6:00 (scaled thrusters 60kg)

Intervals, Bar Complex & Gymnastics

Intervals

8x400m - 2 min rest

1:08

1:10

1:07

1:11

1:10

1:12

1:14

1:13

My plan was to try and keep them all around the same time, turns out i'm not very good at judging pace!

Barbell Complex WOD

5 Rounds For Time @ 60kg

5 Power cleans

5 Front squats

5 Shoulder to overhead

20 Double unders

*Every time the you leave go of the bar perform 3 burpees*

9:24 Rxd

Gymnastics - 1.5 hours

Strength and Rosa

Back Squat
112.5x5x2
112.5x7

Ring Dip
20x5x2
20x3

BWx5x3

I'm going to reset the weight with these, and swap to 5x5

Rosa
5 rounds for time
10 Handstand push ups
400m Run

11:16 Rxd

Unbroken up to the last round, failed rep 7 then had to go to singles.


After struggling with some shoulder pain for the last couple of weeks, (old rugby injury/wear and tear) i have been looking into strengthing the smaller muscles in and around the shoulder joint. After a bit of searching i came across this video from Crossfit New England, im going to start implimenting this into my training to see if it can help.

Murph

Front Squats
95x5x2
95x7

Murph
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Wearing a 10kg vest

43:30 Rxd

This was brutal on my quads after 12.4! Broke the pull ups, push ups and squats in to 20 rounds of cindy. 

16/03/12

Open wod 12.4
12 minute AMRAP:
150 wall balls - 9kg
90 Double unders 
30 Muscle ups

248 reps (8 muscle ups)

Finished Karen in 8:22

Suckfest - Active Rest Day

4 rounds for time of:

400m run

500m row

15:26

Clean & Jerk

I was due to deadlift on the Grey Skull strength program but i still had DOMS in my hamstrings and glutes from the deadlift WOD on Monday.I decided to just join in with the class for some clean & jerks.

Ring Dips

5x3 - 20kg vest


Clean & Jerk

80 (power clean)
90 (pc)
100 (pc)
102.5
105 F (current PB)

200 Double unders - 1:58