Warm up:- Spealler warm up, dislocates, OHS with butt to wall therapy, 5 push up against bar pin 3, 5 blue band assisted ring dips, 10 PU Rev assist chin ups (6,4 with 10 sec hold at the top of last rep). GWOD scaled to progressions.. 1 mins in straddle sit, 1 min assist middle split, 1 mins supported left split, 1 min supported right split, hands in bridge up bottom position, some height on hands strecthing wrist.
Squat clean & jerk 2 x 7kg, 2 x 17kg
WEDNESDAY 110406
CrossFit Games Open 11.3 scaled
Complete as many rounds and reps as possible in 5 minutes of:
37 pound / 17kg Squat clean
37 pound / 17kg Jerk
Completed 16 rounds
Good wod - I actually enjoyed it - I probably could have pushed a little quicker but very weary of wrist and still working on squat form so overall pleased.
c/o foam roller, stretch and flexibilty work.
My recovery has been good with this new Pharma HT and the fat is slowy melting away, so think I've got my food sorted so not bothering with food diary anymore.
Collaboration request
11 months ago
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