Last night I did 10min AMRAP of 10 swings 32kg and 40m sprint. This workout was FUCT if you actually sprinted the sprint. You know what I mean. I was sprinting and had to take 20sec between the next set of swings. Was horrible!!!!!!!
have no idea how many rounds I got out.
TODAY
MONDAY 27th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
A) 5 sets of 10 @ 90% 10RM back squat. So that was 90% of 149 so did sets at 134.6kg with 3min rest between sets
B)3RM push press. Did this 2 weeks ago and got 104.3kg to be exact. Was all in pounds so today I wanted to beat it. Failed 107.1kg 3 times. The best being 2 reps and a push but no press. Dropped it back and I know I am splitting hairs but today I got 105.6kg !! I''l take it!
C) 7 rounds for time
7 KB snatch L @ 32kg
7 KB snatch R @ 32kg
7 strict pull up
was cautious about frying the grip and was a little to conservative I think.
13.59 so 2 mins a round. AVERAGE
D) 2 rounds with 60ec break
10 push ups
100m sprint
15 push ups
80m sprint
20 push ups
60m sprint
25 push ups
40m sprint
* This was also tough as. Trying to sprint when your chest feels massive was hard. And also sprints we sprints and ran through the line
3.12 (broke push ups on 25 reps @ 10 then 3 x 5
rest 60sec
3.45 (broke push ups @ 20's into 5's and then 25's into 3 x 5, 4, 2, 4)
PM is later
with prowler pull ups and dips etc part 2 is a bit of tabata for fun
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