Weightlifting:
A) BN Push Press + OHS (lunge) 60/3+3 (25kg), 65/3+3(25kg), 70-75/1+3*2 (30kg)sets
*based off max jerk
B) Hip Clean + Hang Clean + Power Jerk: 60/2+2+2 (25kg), 65/1+2+1(25kg), 75-80/1+1+1*3 (30kg)

Cf Leeds

Wednesday 3rd July 2013

5 sets:
Shoulder Press x 5 x 40kg
Managed 3 at 42.5kg
Rest 1 minute
Pull Ups x 5 - managed 3 chin ups then another 2 with Ant's help. Then purple band pull ups.
Rest 1 minute

20 minute AMRAP:
5 Hang Power Cleans 75/50kg
3 Thrusters 75/50kg
Run 300m
Rest 1 minute

I did 2x12kg kettlebell cleans and thrusters. Did 6 rounds. Felt ok all day.




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Front Squats

3x5x50kg

Crossfit Leeds

Deadlift 2 x 5, 1 x AMRAP (ran out of time before amrap) at approx 70% 1RM
If you did this on 17th May, try and add 5kg to your previous weight. 100kg

"Ninja Pain"
5 rounds for time:
6 Hang Squat Cleans 60/40kg (30kg)
8 Box Jumps 24/20" (20)
12 KB Swings 24/16kg (20)




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Tuesday Crossfit Leeds

L-sit
Max effort x 3

Double Under Technique and Practice

8 minute AMRAP:
32 Double Unders
16 Wall Ball 7kg, 10'
8 Toes to Bar


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Front squat Monday

3x5x47.5kg


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Squats

3x5x42.5kg


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