100508 Crossfit Total

Warm up:- arm swings/rotations, knee highs, 10 abmat situps unachored butterfly, 10 abmat back extensions, 5 dislocates with 5 o/h air squats

Tuesday 100508
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS - warm ups 17kg x 5, 27kg x 3, 37 kg x 2, 47kg x 2,
52kg x 1, 57kg x 1, 59kg x 1 NEW PR 


SP - 7kg x 5, 12kg x 2, 17kg x 2,
22kg x 1, 24kg x 1, 26kg x1 = F (Current PR is 25kg )

DL - 12kg x 5, 22kg x 4, 32kg x 2, 42kg x 2, 52kg x 2,
62kg x 1, 68kg x 1 = F, 67kg x 1 (Current PR is 72kg   )

Crossfit Total of 59+24+67 = 150kg / 330lbs down by 3kg / 7lb
Compared to 10223 of 153kg / 337lb

Went better than I thought - still dissapointing but I haven’t done any real heavy stuff since the last total so not really surprised. Pleased by by Squat up 3kg / 7lb though.