After a few days of lack of sleep and craziness I managed to wod today hoorah
W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers
SATURDAY 101204
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Power clean - w/u 14kg x 3, 19 x 3, 24 x 2,
27 -28 -30 - 32kg / 70lb (PR) - 34kg F
Bench - w/u 10kg x 5, 15 x 3, 20 x 2,
25 - 28 - 30 - 32 - 34kg / 75lb
OH Squat - w/u 7kg x 3, 8 x 2,
10 - 12 -14 -15 - 16kg / 35lb (PR)
Crossfit 2 total = 82kg / 180lb compared to last time Jan 10 = 73kg / 160 lb
During stretching afterwards I tried for a push up and got one - nose to floor - Yay me! first one since sept after 4 or 5 failed tries. Must try and keep them up and get strong enough to do some consecutive ones!
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