Sunday Evening

I am going to try to do every posted WOD on the CrossFit main site for at least 4 weeks plus anything extra depending on how I am feeling. I still have to do the CrossFit Total but will do this on Tuesday morning. Tomorrow I will do the pull up ladder WOD.

This evening I did:
5 rnds for time of:
7 Ring Dips
7 Thrusters (40kg)
7 Power Snatch (40kg)

10:01

Saturday

CrossFit WOD "Gwen"
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

60kg for all sets.

Thursday arvo snatch session

Warm up drills
(OHS, Snatch balance etc)

Snatch (squat snatch)
40kg: 3
50kg: 1, 1
55kg: 1,1,1

Power Snatch
50kg: 5
55kg: 5, 3

Thursday

AM: CrossFit WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Subbed in:
Anchored swiss ball sit-ups (Full back extension at bottom of each sit up)
Anchored swiss ball back extensions

13:44

Wednesday

CrossFit WOD
4 x 800m run. Each for time.

Dudley Page Park (200m track with turn-arounds)

3:27
3:20
3:20
3:16

Tuesday 1st April

(Legs still sore after wheel-barrowing sand most of the day Monday)

Tues AM:
Fran (21-15-9 42.5kg Thruster/ring pull ups)
7:06


Tues PM:
Weighted ring dips +5kg
5 sets x 6-8 reps