Stuff

3RNFT
10 x 30kg bench press
10 potato sack squats
10 x 15kg hang muscle snatch

Bench and sandbag were too heavy, although the bench shouldn't be. Too hard to maintain the right groove on both and I wanted a burnier workout than that.
Lighter, or stronger and it's a good AMRAP.

Two for 1

5RNFT
10 x 60kg deadlift
15 x 15kg press

3RNFT
10 x 20kg bench
10 potato sack squats standing on 20kg bumpers

Cash-out
Walk around the house, 20kg plate in one hand, 10kg dumbbell overhead.
Swap hands, walk around the other way.

Happy with that

AMRAP 12ish
15 x 20kg bench press
15 x 20kg T-handle swings

Managed to keep my shoulders pinned back quite well on the benches and hamstrings engaged quite well on the swings.

Played with 2x20kg farmers walks after.

Row and bench

Inspired by the mainsite WOD the other day (http://www.crossfit.com/mt-archive2/008369.html)
5RNFT
Row 500m
15 x 20kg bench press

Rushed this a little

AMRAP15
10 x 60kg deadlift
10 x 18kg bendy bar bench

I had a target of 10 rounds in my head and rushed the benches a little. That's a no-no.
I think I can use more weight and keep my shoulders stable, but only if I give myself time. Re-hab is more important than a score.

Bench baby steps and Helen

Bench
3 x 5 x 40kg
Not really hitting the groove yet.
My shoulders are still drifting forward.

Then
3RFT
400m
21 x 12kg T-handle swings
15 pull-ups - Green iron woody band assist

15:46

1 4:54
2 5:15
3 5:35

Ankle is still sore from my run the other day. It doesn't currently feel any worse, so my warm-up must have been adequate.
I intended to up the weight on the swings and forgot that I'd need to cut the PVC spacer tube to fit and didn't have time for that and filing the hole in the plates out, so went with what I had.
Pull-ups were a real struggle.

Generally a bit flat so I guess despite feeling pathetic at the time, yesterday's effort must have had some worth.

Benching and a Fran variant

Tried some bench presses, got up to a few sets of 5 x 40kg. Working more on keeping my shoulders back than maxing out.

Then:
3RFT
400m
15 x 30kg front squats
15 pull-ups - green iron woody band assist

Watch got messed up, about 20 minutes.

Runs were a trot.
Front squats were slow and still fighting for correct bar position.
Pull-ups were a bit too easy. Round 2 was a real struggle to get my foot in the band and lost a lot of time there.

Hah, it was sort of a Nancy

Bench
3 x 10 x 20kg
Definitely need a rack.
Benching on a 12" box may be a problem too. When I pin my shoulders back as the Louie Simmons video reminded me I'm supposed to, the box is too wide unless I slip almost all of the way off it. I may have to make a padded bench to lay between the two boxes after all.
I'll see when i get the squat racks done. This weekend i hope.


Didn't look it up and guessed the reps for the OHS

3RFT
400m
15 x 20kg OHS

12:59

Runs were slooooooow!
OHS were structurally sound. Knees didn't grate, wrists held up.
That'll do for now.