Crossfit Workout Updates

This last weeks workout highlights:

Mon 16th April

Gah, this was a disaster for me:

Run 430m, then 10 rounds of:
5 Pull Ups
10 Press Ups
15 Squats
then another Run of 430m

I appear to have dinged my shoulder from Saturdays heavy dumb bell work, and had to bail on the pull ups after the 7th round. This workout looks well easy, but 20 mins continuous work is not what I’m best at. You’d think how hard could it be to do 10 press ups right? Well after the first 60 or so, it gets damn hard! My time for this was a poor 23 mins exactly.

Tues 17th April

Back Squat, reps of 5 – 5 – 5 – 5 – 5

Ah, this is more like it. Right up my street. I haven’t done a 5 rep set before with Backsquats, so these are all PB’s really:

80 – 90 – 100 – 110 – 120

The 120kg was very hard, and I almost went for 115kg instead, glad I did though.

Thurs 19th April

21 Hang Squat Snatch
21 Knees to Elbows
Run 430m
15 Hang Squat Snatch
15 Knees to Elbows
Run 430m
9 Hang Squat Snatch
9 Knees to Elbows
Run 430m

I subbed the running for rows, and the knees to elbows (whilst hanging from a pullup bar) were really knee raises. Still, I enjoyed the hang squat snatches, I don’t think I’ve done them before.

I managed a very respectable 14:09 with a 20kg bar for the snatches.

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