5th July – CrossFit Frantic

5 07 2016

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Tuesday 5/7/16

Wins:
1. consistent split jerk when it hasnt been recently
2. 21 unbroken pullups during wod
3. capacity is getting up there.

Gratitude
1. for Jasmine letting us submit late scores for the winter buds
2. that the pullups felt easy right up to the last couple
3. that I didnt rip my hands doing the pullups!

Extra Skill
1. assisted strict muscle up after class
2. 2 attempts at bar muscle up

Comfort zone
20 GHD and back extension after class

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7th July

7 07 2014

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18th June

18 06 2014

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3rd April

3 04 2014

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What date?

22 05 2013

April or early May 2013

First of the saturday sessions at my place.

Warmup
3x
10 Squats
10 situps
10 pushups

WOD
3RFT

20 walking lunges (1/2 count)
10 Burpees / tuck jumps (Boz scaled)
10 dips (box)
20 Jumping squats (CT – 24kg kb)
200m run

CT – with 12kg weight vest
Shane – 16kg bbag for jumping squats





Saturday 9/2/13

9 02 2013

strength session

6 week Pushup/pullup/ring dip training
pushups wk4d2
pullups wk3d2
dips wk1d3
12-1 toes 2 bar, 1 min rest between.





Thursday 25/1/13

25 01 2013

6 wk training program evening
pushup (exhaustion test)
pullups (with weight vest)
dips (weight vest)
HSPU 3,3,2,2,6