"christine"

strength:
5x5 High bar back squat = 100kg/110/120/120/120x3
3x10 barbell step-ups on 20" box 60kg

metcon:
"christine"
3 rounds of
500m row
12 bodyweight deadlifts
21 box jumps 24"
time=9:40

back squats and deadlifts

strength:
work up to 2rm High Bar Back Squat (hbbs), then decrease by 5% every 30 secs for 5 sets
100kg, 110, 115, 120, 125, 130kg pr, 123.5, 117.5kg, 110kg, 102.5kg

metcon:
regional wod 11.3
21-15-9
deadlift 143kg
box jump 30"
(DNF)

Got to 10 reps on the 15 deadlifts. Started to get some pain in left glute and decided to call it quits. Was already at 15mins, the deadlifts were super heavy for me and is something i must work on for regionals next year.

max testing

wod#1
3km row =12:11.1

wod#2
500m row for time =1:35.9 pr
max pistols on each leg =27 left leg/30 right leg
max swings with 40kg kb =20reps
max double unders =146 pr
100 abmat situps for time =3:14

tuesday 24th july

wod:
strength-
work up to 1rm deadlift=160kg

metcon-
3 rounds
3 cleans 60kg
6 hang cleans
9 push presses
12 strict pull-ups
time=7:58

extra- max ring dips=21

monday 23rd july

wod:
strength:
3x5 high bar back squat @ 115kg pr
3x5 front squat @ 92.5kg/95kg pr/ 100kgx4
5x3 power clean @ 93.5kg pr

saturday 21st july

wod:
strength: work up to
3rm overhead squat=90kg pr
1rm overhead squat=102.5kg pr
max bodyweight ohs=6reps

friday 20th july

wod:
strength: 'linear crossfit football'
backsquat 130kg x3, x1, (fail)

metcon:
10 rounds of
10 kb swings
10 squat to kb
100m run
time=17:00