Early Risers

6 am class

3 rounds of:
15 Thrusters @40kg
3 Muscle-ups
400m run

Then:

3 rounds of:
6 Thrusters @60kg
10 Toes-to-bar
400m run

Then:

3 rounds of:
1 Thruster @90kg
15 Pull-ups
400m run

30 min time cap

Completed all but last 400m run of second part. Shoulders are caned!

CrossFit Infinite Takapuna

Baptism of fire!

10 rounds for TIME:
10 Front squats @50kg
10 Hang power cleans @50kg

Every time you drop the bar complete 10 burpees inc. last time you put bar down. You may only rest in hang position or front rack.

26.30     80 burpees

5-3-1 & BBB 41

2 x
10 Air squats
12 Walking lunges


2 x
5 20" Box step-ups each leg @2x16kg
5 Box jumps @20"


5-3-Max Back squats @75%-85%-95%
110kg-125kg-137.5kg (2)


Then: Widow Maker
20 Back squats @100kg




Later:
4 x
90 sec Sand sprint
45 sec Rest


Aprox. 1km in soft sand

Give Blood, Do WOD

Gave blood today and ate only bulletproof coffee and eggs for breakfast, then sardine salad at lunch, thought WOD was going to suck but it felt good..


3 x
10 Goblet squats @20kg
10 Russian Swings  @20kg


For TIME:
50 Wall ball shots to 10´ target @10kg
50 Box jumps @24"
50 Hang to overhead @40kg


11.53  (started at 45sec and made up barbell during WOD)

LPO 51 & 5-3-1 40

3-3-2-3-3-2-3 Power snatches @80%-85%-90%-80%-85%-90%-80%
60kg-62.5kg-65kg-60kg-62.5kg-65kg-60kg




7 x 2 Power cleans, 2 Split jerks @80%-85%-90%-80%-85%-90%-80%
80kg-85kg-90kg-80kg-85kg-90kg-80kg




5-3-Max Deadlift @75%-85%-95%
130kg-145kg-162.5kg (2)

Sandy Saturday

Tabata sand sprints

8x 

Sprint 20 secs

Walk 10 secs

6 sets into wind (underspeed training), last 2 downwind (overspeed training)

5-3-1 & BBB 39

3-3-Max Back Squat @70%-80%-90%
110kg-120kg-130kg (5)


2 rounds not for time:
10 Hang power snatch
10 Chest-to-bar pull-ups

5-3-1 & BBB 38

3-3-Max Deadlift @70%-80%-90%
260lb-300lb-340lb (3)