Wednesday, 21st November

Hybrid Fitness Grafton
3:30pm

7X1 Snatch off Boxes (just above knee) @ 85kg

7X1 Clean & Push Jerk off Boxes (just above knee) @ 115kg 

Back Squat: EMOM for 5 minutes – 2 reps @ 170kg

7X2 1&1/4 Front Squats @ 130kg

15min AMRAP

5 x 75kg Ball Clean to shoulder

10 x Dead ball slam 15kg

15 x Wall Ball 9kg

6Rounds neat

Tuesday, 20 November

Crossfit Yamba
8:00am

Snatch

3X1@97

2X1@103

2X1@109

2X1@103

3X1@97

Clean & Jerk

3X1@108

2X1@114

2X1@121

2X1@114

3X1@108

For time

5 Muscle up 

10 Wall Balls 9kg

4 Muscle up

15 Wall Balls 9kg

3 Muscle up

20 Wall Balls 9kg

2 Muscle up

25 Wall Balls 9kg

1 Muscle up

30 Wall Balls 9kg

9:59

Sunday, 18th November

60 minute competition.

*The entire effort completed with one, one hour running clock. The work and rest intervals are written into the hour time frame.

WOD 1 & 2 – beginning @ 0:00 - 10:00

50 Burpees

*with the remainder of the 10 minutes…

Establish a 3RM UB Hang Snatch (full squat).

3RM Squat Snatch - 90kg

WOD 3 & 4 – beginning @ 10:00 - 20:00

50 Burpees

*with the remainder of the 10 minutes…

Establish a 3RM Touch and Go Power Clean & Push Jerk.

3RM Pwr Clean & Push Jerk - 110kg

WOD 5 & 6 – beginning @ 20:00 - 30:00

50 Burpees

*with the remainder of the 10 minutes…

Establish a 3RM Front Squat.

3RM Front Squat - 120kg

WOD 7 – beginning @ 30:00 - 50:00

30m Handstand Walk

Run 800m

20m Handstand Walk

Run 800m

10m Handstand Walk

Time - 17:36

WOD 8 – beginning @ 50:00 - 60:00

10 minute AMRAP of:

5 10m Bear Crawl

15 DB Push Press 50/35#

30 second L-Sit Hold

2 Rounds 25sec L-sit

Holy fuckin shit this was very fun and hard.

Saturday 17th, November

Crossfit Yamba
11:30am

15 min to find a 1RM Snatch
115kg
P-fuckin-R!!!! So very happy with that lift, it is a 2kg PR for me. I  have been struggling for a while going up. Bit of a chat with Chris has improved my speed.

15 min to find a 1RM C&J
137kg PR
This lift was difficult and got it on my 3rd and last attempt clean was good the jerk not so much but pr is pr.

30min for 10 rounds of each
1min 50kg water ball carry over 20m (up and back)
1min 15 cal on rower
1min Hammer strikes with 15kg sledge

This was fucked so difficult to keep up that 15 cals and the carry and hammer jacked my back up. 9th and 10th rounds I was near on delirious.

Tuesday 6th November

Snatch

3X1@80, 1X1@85, 1X1@90, 1X1@95, 3X1@90, 2X1@85

Clean & Jerk

3X1@101, 1X1@108, 1X1@ 114, 1X1@122, 3X1@114, 2X1@108 

3 rounds for time

15m Burpee Broad Jump
20 x KBS 32kg
15 x C2B Pullups
10 x Thrusters @ 52kg

15:12

Sunday 4th November

Snatch

15 mins to work up to a 1RM

105 no Pr today

Split Jerk

5x1 @ 130kg

5 Rounds For Time

12 Push Press @ 53kg

200m Run

8 Squat Snatch @ 53kg

14:56

Friday 2nd November

Clean and Jerk

15 minutes to work up to a 1RM

Pr'd 135kg

Deadlift

5x1 @ 210kg

AMRAP 12

with a partner and one barbell:

1 Squat Clean Thruster @ 83kg

2 Squat Clean Thrusters

3 Squat Clean Thruster

Rick and I hit 5 Rounds

Thursday 1st November

15 minutes to establish a 1RM High-Bar Back Squat

60, 100, 130, 150, 160, 180, 185

3 rounds for time of:

10 Deadlifts @ 275/185#

50 Double-Unders

3:28 Rx

3 X ME UB Pullups – rest as needed

Strict - 8

Kip - 15

Butterfly - 18